EatSmarter exclusive recipe

Indian Eggplant

with Seven Spices
4.7
Average: 4.7 (10 votes)
(10 votes)
Indian Eggplant

Indian Eggplant - A vegetarian dish that delights with a lot of flavor

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Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
202
calories
Calories

Healthy, because

Even smarter

Nutritional values

Eggplant is super healthy because of its fiber and potassium content for the undisturbed functioning of muscles, nerve cells, and heart valves. It also contains vitamin C, which, among other things, ensures firm gums and the maintenance of connective tissue.

Salting the eggplants removes bitter substances and water from them. To prevent the pulp from turning brown, add a few drops of lemon juice.

1 serving contains
(Percentage of daily recommendation)
Calorie202 kcal(10 %)
Protein8 g(8 %)
Fat10 g(9 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage9.5 g(32 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E3.8 mg(32 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin3.5 mg(29 %)
Vitamin B₆0.3 mg(21 %)
Folate88 μg(29 %)
Pantothenic acid1.1 mg(18 %)
Biotin10.5 μg(23 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C30 mg(32 %)
Potassium934 mg(23 %)
Calcium181 mg(18 %)
Magnesium62 mg(21 %)
Iron2.2 mg(15 %)
Iodine13 μg(7 %)
Zinc1.4 mg(18 %)
Saturated fatty acids1 g
Uric acid79 mg
Cholesterol1 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
4 slender Eggplant (about 8 oz.)
salt
8 tomatoes
4 Red onions
3 garlic
½ teaspoon Chili powder
1 teaspoon ground ginger
1 teaspoon Turmeric
4 tablespoons vegetable oil
1 teaspoon Coriander
2 teaspoons brown Mustard seed
1 stalk cinnamon
1 teaspoon Cumin
1 ¾ cups Vegetable broth
5 sprigs mint
11 ounces Yogurt (low-fat)
peppers
Red wine vinegar
How healthy are the main ingredients?
EggplantsalttomatogarlicgingerTurmeric
Preparation

Kitchen utensils

1 Skillet, 1 Bowl, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Lid, 1 Fork

Preparation steps

1.
Indian Eggplant preparation step 1

Rinse eggplant, wipe dry, trim and cut in half lengthwise. Rub cut surfaces lightly with salt and leave for 15 minutes.

2.
Indian Eggplant preparation step 2

Meanwhile, rinse the tomatoes, cut into quarters, remove the stems, and remove the seeds. Coarsely chop the flesh. Peel the onions and cut into 1/2 inch cubes. Peel and chop garlic.

3.
Indian Eggplant preparation step 3

Mix chili powder, ginger and turmeric in a small bowl.

4.
Indian Eggplant preparation step 4

Heat 2 tablespoons oil in a heavy skillet. Pat eggplant dry and fry in hot oil 1 minute, then turn to cook and take out of skillet after 30 seconds.

5.
Indian Eggplant preparation step 5

Heat the remaining oil. Add coriander, mustard seeds, cumin and cinnamon stick and fry briefly.

6.
Indian Eggplant preparation step 6

Add onions and garlic and cook 2 minutes, stirring.

7.
Indian Eggplant preparation step 7

Add tomatoes and mixed spices from the bowl and sauté 1 minute.

8.
Indian Eggplant preparation step 8

Pour broth into the skillet, put in eggplant again, cover and simmer over medium heat for 20 minutes.

9.
Indian Eggplant preparation step 9

Rinse mint, shake dry, pluck leaves and chop finely. Mix with yogurt and season with some salt and pepper. Transfer eggplant from the skillet onto a plate. Season the sauce with salt, pepper and a little vinegar and pour over the eggplant. Serve with mint yogurt.