Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Indian Eggplant
- Ingredients
- 4 slender Eggplant (about 8 oz.)
- salt
- 8 Tomatoes
- 4 Red onions
- 3 garlic cloves
- ½ tsp Chili powder
- 1 tsp ground ginger
- 1 tsp Turmeric
- 4 Tbsps vegetable oil
- 1 tsp Coriander
- 2 tsps brown Mustard seed
- 1 stalk cinnamon
- 1 tsp Cumin
- 1 ¾ cups Vegetable broth
- 5 sprigs mint
- 11 ozs Yogurt (low-fat)
- peppers
- Red wine vinegar
Rinse eggplant, wipe dry, trim and cut in half lengthwise. Rub cut surfaces lightly with salt and leave for 15 minutes.
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.
Mix chili powder, ginger and turmeric in a small bowl.
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.
Heat the remaining oil. Add coriander, mustard seeds, cumin and cinnamon stick and fry briefly.
Add onions and garlic and cook 2 minutes, stirring.
Add tomatoes and mixed spices from the bowl and sauté 1 minute.
Pour broth into the skillet, put in eggplant again, cover and simmer over medium heat for 20 minutes.
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.
(Percentage of daily recommendation)
| Calorie | 202 cal. | (10 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
Healthy, because
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.
Even smarter
Salting the eggplants removes bitter substances and water from them. To prevent the pulp from turning brown, add a few drops of lemon juice.