Indian Spiced Eggplant Cauliflower Stew Recipes

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INDIAN-SPICED EGGPLANT & CAULIFLOWER STEW



Indian-Spiced Eggplant & Cauliflower Stew image

Eggplant and cauliflower are two of my favorites - so I had to post it. EatingWell Newsletter, 10/31/07. Exchanges: 1 starch, 2 vegetable, 1 very lean meat, 1 fat.

Provided by Manami

Categories     Cauliflower

Time 45m

Yield 6 serving(s)

Number Of Ingredients 14

2 tablespoons curry powder, preferably hot Madras
1 teaspoon garam masala
1 teaspoon mustard seeds
2 tablespoons canola oil
1 large onion, sliced
2 garlic cloves, minced
1 teaspoon finely grated fresh ginger
3/4 teaspoon salt
1 lb eggplant, cut into 1-inch chunks
3 cups cauliflower florets
15 ounces can diced tomatoes
15 ounces can chickpeas, rinsed
1/2 cup water
1/2 cup nonfat plain yogurt (optional)

Steps:

  • 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.
  • 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 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 optional dollop of yogurt; serve with basmatti rice & a loaf of 7 grain bread.
  • **Garam masala is a flavorful, fragrant blend of dry-roasted ground spices. It's in the spice section of most supermarkets and specialty stores.

Nutrition Facts : Calories 196.3, Fat 6.3, SaturatedFat 0.5, Sodium 675.4, Carbohydrate 31.8, Fiber 9.1, Sugar 6.8, Protein 6.5

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