Indian-Spiced Eggplant & Cauliflower Stew

Indian-Spiced Eggplant & Cauliflower Stew

35 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
  • 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

  • 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: 1 1/3 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
  • Carbohydrate Servings: 2
  • Exchanges: 1 starch, 2 vegetable, 1 lean meat, 1 fat

Reviews 35

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.
May 21, 2013
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By: EatingWell User
Great Indian Dish on the Cheap Made this the other day and loved it. Accompanied with rice, this makes a tasty, low fat, economically priced meal. Using mostly organic ingredients it cost me between three and four dollars per meal (I had a couple days worth of leftovers). The only adjustment I made was adding almond milk instead of yogurt. I will definitely be making this again in the future.
April 16, 2013
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By: EatingWell User
Looks great, but tasted... well, it didn't taste at all. I really wanted to like this recipe. My husband and I cook Indian dishes quite often and this sounded like a quick, easy, dinner fix - especially since we had everything readily available. That said, I'm not sure what happened between prep, cooking, and completion of the dish, because when my husband and I finally tasted it, there was no flavor at all. Here's what we did different: we substituted veggie broth for the water. In most recipes, this substitution adds a little boost to the dish - yet, there was no boost. When we tasted the final product before plating, we just looked at each other, deadpan. It definitely needed more salt than was called for in the recipe, so we added some. Did it help? No. Next, we added more hot curry powder, then more plain curry powder, then a little extra garam masala, then a sprinkle of asafetida, then a squeeze of lime... all of this to no avail. On a positive note, the nutmeg did bring some flavor out of this dish, but not enough for us to have more than a few bites and resolve not to save the leftovers. Sorry folks, this was not a winner for my husband or myself. However, upon discussion, we think it would be a great recipe for those of you who prefer eating on a basis of nutritional value versus pleasure. Unfortunately, my household calls for a little more kick and yum than this recipe delivered. Good luck! Pros: Had all the ingredients and it sounded del