Indian Spiced Eggplant and Cauliflower Stew Recipe

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


Submitted by nmhie

Makes 6 servings



Eggplant and Cauliflower in Indian spices

Recipe Ingredients for Indian Spiced Eggplant and Cauliflower Stew

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

Recipe Directions for Indian Spiced Eggplant and 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

Main Dish

Nutrition Facts
Serving Size 322.5g
Amount Per Serving
Calories
174
Calories from Fat
54
% Daily Value*
Total Fat
6.0g
9%
Saturated Fat
0.5g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
330mg
14%
Potassium
690mg
20%
Total Carbohydrates
24.9g
8%
Dietary Fiber
8.5g
34%
Sugars
6.0g
Protein
6.8g
Vitamin A 13% Vitamin C 60%
Calcium 8% Iron 12%
* 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
  • High in dietary fiber
  • High in manganese
  • High in potassium
  • Very high in vitamin C
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement