Indian Lentil Stew with Eggplant
Healthy, because
Even smarter
Nutritional values
The aubergine with its bitter substances stimulates digestion and brings the body's water balance in line with its potassium content. As secondary plant substances, terpenes offer the cells protection against premature ageing processes.
Ginger provides the necessary pungency and is a good remedy for stomach cramps and flatulence. The pungent substances and essential oils also stimulate the blood circulation.
The vegan version of this delicious dish from India is quickly prepared: All you have to do is replace the ghee with a pure vegetable margarine.
(Percentage of daily recommendation)
| Calorie | 361 cal. | (17 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.4 g | (48 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 98 μg | (163 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 188 μg | (63 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 11.5 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 1,196 mg | (30 %) | ||
| Calcium | 90 mg | (9 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 9.7 g | |||
| Uric acid | 136 mg | |||
| Cholesterol | 40 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 10 grams ginger
- 2 garlic cloves
- 1 large onion
- 1 green chili pepper
- 2 small Eggplant
- 4 Tbsps Ghee
- 1 tsp tan Mustard seed
- 1 tsp Fenugreek seed
- 1 tsp Cumin
- 2 Tbsps Tomato paste
- 600 milliliters Vegetable broth
- 250 grams Red Lentils (or yellow lenses)
- 300 grams Cherry tomatoes
- 1 Tbsp Lime juice
- 2 tsps Garam Masala
- salt
- 2 Tbsps minced cilantro
Preparation steps
Peel the ginger and grate finely. Peel garlic and onion and finely chop both. Rinse the chile, remove seeds and finely chop as desired. Rinse the eggplants and cut into bite-sized pieces.
Add the ghee in a large hot pot and then the onion. Cook approximately 5 minutes until golden while stirring, then stir in the garlic, ginger and chile. Add the mustard seeds, fenugreek seeds and cumin seeds and cook for another 3-4 minutes. Mix in the eggplant and the tomato paste, cook briefly, then add the broth and simmer gently for about 5 minutes. Rinse the lentils in a colander, add to pot and simmer for another 10-15 minutes, so that the lentils are soft. Meanwhile, rinse the tomatoes.
Take out about 1/3 of the curry, pour in a tall blender and puree. Pour puree back into the pot, add the tomatoes and cook over low heat for another 5 minutes. Season with lime juice, garam masala and salt. Serve garnished with cilantro leaves and as desired serve with flatbread or rice.
