Indian-Spiced Eggplant & cauliflower stew
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
This recipe uses:1/2 CUP PLAIN EVERYDAY WATER3 CUPS of CAULIFLOWER FLORETS1 15 OZ CAN CHICK PEAS, DRAINED AND RINSED which were NOT options in the Spark Database2 TBS Curry powder1 teaspoon GARAM MASALA1 tsp Mustard seed, 2 TBS Canola Oil, 1 large onion, sliced4 cloves Garlic, minced1 tsp finely grated FRESH Ginger1 1-pound Eggplant, cut into 1 inch chunks3 CUPS Cauliflower, )1- 15 OZ CAN DICED Tomatoes, 1 15 OZ CAN Chick Peas,DRAINED AND RINSED1/2 cup water1/2 cup Yogurt, plain, low fat
Heat a dutch oven over medium heat. Add curry powder, garam masala and mustard seeds, toast, stirring until the spices begin to darken, abourt 1 minute. Transfer to a small bowl.
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Add oil, onion, garlic, ginger and salt if desired to the pot and cook, stirring until softened, 3-4 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, 15-20 minutes
Top each serving with a dollop of yogurt, if desired.
Number of Servings: 4
Recipe submitted by SparkPeople user RD03875.
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Add oil, onion, garlic, ginger and salt if desired to the pot and cook, stirring until softened, 3-4 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, 15-20 minutes
Top each serving with a dollop of yogurt, if desired.
Number of Servings: 4
Recipe submitted by SparkPeople user RD03875.
Nutritional Info Amount Per Serving
- Calories: 295.5
- Total Fat: 10.7 g
- Cholesterol: 1.8 mg
- Sodium: 98.7 mg
- Total Carbs: 42.3 g
- Dietary Fiber: 12.0 g
- Protein: 11.8 g
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