Indian-Spiced Eggplant & Cauliflower Stew

Indian-Spiced Eggplant & Cauliflower Stew

37 Reviews
From: EatingWell Magazine, September/October 2007

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.

Ingredients 6 servings

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  • 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
  • ¾ 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
  • ½ cup water
  • ½ cup nonfat plain yogurt, (optional)

Preparation

  • Active

  • Ready In

  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.
  • 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.

Nutrition information

  • Serving size: 1⅓ cups
  • Per serving: 199 calories; 6 g fat(1 g sat); 8 g fiber; 32 g carbohydrates; 6 g protein; 85 mcg folate; 0 mg cholesterol; 7 g sugars; 460 IU vitamin A; 39 mg vitamin C; 67 mg calcium; 2 mg iron; 597 mg sodium; 350 mg potassium
  • Nutrition Bonus: Vitamin C (65% daily value), Folate (21% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1 starch, 2 vegetable, 1 lean meat, 1 fat

Reviews 37

December 31, 2016
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By: I love Lemons
This recipe turned out very bland. I wouldn't make it again.
December 29, 2016
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By: Bgee
It turned out great,happy will definately make it again
August 15, 2016
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By: Shelley Mason
I made this using all of the ingredients stated. However, I roasted the cauliflower and eggplant in the oven while the "stew" part simmered. I started those first, seasoned with salt, pepper, and tumeric. Drizzled with olive oil and roasted for probably 20 minutes. I added them at the end, when the tomato and chickpeas were cooked down. The result was flavorful and thick, and didn't even need to be served over a grain. We just ate a big bowl of the stew itself! This way, we had great textural contrast, and none of the flavors got watered down. Well worth the extra work!
November 19, 2015
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By: pudeetat99
I have a question? I have not tried this but to me it looks delicious. Like I said I have a question. Both my husband and I love Indian food. The problem is my husband does not like eggplant. I was wondering if this could work using okra instead of the eggplant so that we could both enjoy it.
June 14, 2015
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By: EatingWell User
Edible, but disappointing I had this dish at an Indian restaurant and loved it so I wanted to recreate at home. After buying a beautiful eggplant at the local market, I was excited to give this recipe a try. However, this did not come out as good as I was hoping. Very bland, needed much longer cooking time than stated (not a big deal, just a note), and the eggplant was a bit bitter. On the plus side it was a very easy and healthy dish. I Pros: Healthy, Easy Cons: Bland
August 30, 2014
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By: EatingWell User
Delicious! I made this for dinner tonight; it was absolutely delicious, quick and easy to make. Pros: Super easy Cons: none
August 06, 2014
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By: EatingWell User
Excellent recipe with healthy ingredients! We had a jar of Simmer Sauce Tikka Masala so I used it rather than using my own spices. The results were terrific and it was really easy. . . .served over rice. I increased the amounts of ginger and garlic and added half of a hot yellow pepper based on other reviewers' comments. My husband asked me to save the recipe . . . that's pretty high praise! Pros: Healthy, tasty, and satisfying. Cons: I can't think of a one!
July 02, 2014
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By: EatingWell User
SO flavorful! I substituted yellow squash and zucchini for the eggplant and added some cayenne pepper, coriander, cumin, and ground pepper. I also added a bit more water to make it a little more stewy. I absolutely *love* this dish, it is going in my permanent recipe book. Pros: Flavorful Cons: None!
October 08, 2013
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By: EatingWell User
Used 3 times the garam masala, added tblspn siracha and cooked it a long time at low heat after initial boil. Also added ckn broth, as it seemed bland after 20 minutes. I suspect a pungent pepper, like a green pepper, would enhance the overall flavor. Oh, and it seemed to demand salt-just didn't have that hearty flavor without more salt and ckn broth. Probably killed any healthy aspect, but tastes pretty good. Pros: Easy as all get out Cons: Balance is off.