Indian-Spiced Eggplant & Cauliflower Stew

http://www.eatingwell.com/recipes/indian_spiced_eggplant_cauliflower_stew.html

From EatingWell:  September/October 2007, EatingWell for a Healthy Heart Cookbook

Eggplant, cauliflower, chickpeas and tomatoes are the basis for this rich Indian-spiced curry. Make it a meal: Serve with brown basmati rice or whole-wheat couscous.

6 servings, about 1 1/3 cups each | Active Time: 25 minutes | Total Time: 40 minutes

Ingredients

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

Preparation

1. 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.
2. 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 reserved 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 a dollop of yogurt, if desired.

Nutrition

Per serving : 198 Calories; 6 g Fat; 1 g Sat; 3 g Mono; 0 mg Cholesterol; 31 g Carbohydrates; 6 g Protein; 8 g Fiber; 605 mg Sodium; 358 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 2 vegetable, 1 very lean meat, 1 fat

Tips & Notes

• Note: Hot Madras curry powder, located in the spice aisle of most supermarkets, adds a pleasant level of heat. Substitute regular curry powder for a milder flavor.
• Tip: Garam masala is a flavorful, fragrant blend of dry-roasted ground spices. It's in the spice section of most supermarkets and specialty stores.