Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

Indian-Spiced Eggplant & Cauliflower Stew Recipe

Looking for an easy Indian-Spiced Eggplant & Cauliflower Stew recipe? Learn how to make Indian-Spiced Eggplant & Cauliflower Stew using healthy ingredients.


Submitted by dchawk

Makes 6 servings



http://www.eatingwell.com/recipes/indian_spiced_eggplant_cauliflower_stew.html serve with a little rice on the side, great meal

Recipe Ingredients for Indian-Spiced Eggplant & Cauliflower Stew

2 tablespoons curry powder
1 teaspoon garam masala, (see Tip)
1 teaspoon mustard seeds
1 tablespoon canola oil
1 large onion, sliced
2 cloves garlic, minced
1 teaspoon finely grated fresh ginger
3/4 teaspoon salt
1 1/2 pounds eggplant, cut into 1-inch chunks
4 cups cauliflower florets
15 ounce diced tomatoes
15 ounce chickpeas, rinsed
1/2 cup water

Recipe Directions for Indian-Spiced Eggplant & Cauliflower Stew

  1. Heat a Dutch oven over medium heat. Add curry powder, garam masala and mustard seeds and toast, stirring, until the spices begin to darken, about 1 minute. Transfer to a small bowl.

  2. Add oil, onion, garlic, ginger and salt to the pot and cook, stirring, until softened, 3 to 4 minutes. Stir in eggplant, cauliflower, tomatoes, chickpeas, water and the reserved spices. Bring to a simmer. Cover, reduce heat and cook, stirring occasionally, until the vegetables are tender, 15 to 20 minutes. Top each serving with a dollop of yogurt, if desired.

Categories

Vegetables, Main Dish, Indian

Nutrition Facts
Serving Size 373.9g
Amount Per Serving
Calories
357
Calories from Fat
68
% Daily Value*
Total Fat
7.6g
12%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
337mg
14%
Potassium
1332mg
38%
Total Carbohydrates
60.0g
20%
Dietary Fiber
20.0g
80%
Sugars
14.9g
Protein
17.6g
Vitamin A 14% Vitamin C 79%
Calcium 13% Iron 33%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very high in dietary fiber
  • Very high in manganese
  • High in potassium
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sugar
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement