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Eggplant-Shallot Stew

:  Winter 2004

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This simple combination of coarsely mashed eggplant and shallots makes a quick vegetarian side dish or main dish.


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Eggplant-Shallot Stew Recipe

Makes: 6 servings, generous 1/2 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 tablespoon canola oil
  • 1 tablespoon coriander seeds
  • 1 dried red chile, such as Thai, cayenne or chile de arbol
  • 1 teaspoon tamarind concentrate, or juice of 1 large lime
  • 1 cup water
  • 1 teaspoon black or yellow mustard seed
  • 1 1/2 pounds eggplant, peeled and cut into 1/2-inch cubes (6 cups)
  • 1 cup thinly sliced shallots, (about 3 large)
  • 1/2 teaspoon salt
  • 2 tablespoons finely chopped fresh cilantro

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Preparation

  1. Heat oil in a large saucepan over medium-high heat; add coriander seeds and chile; toast until the coriander turns reddish brown and the chile is slightly blackened, about 30 seconds. With a slotted spoon, transfer spices to a plate to cool. Grind in spice grinder or mortar and pestle until the mixture is the texture of coarsely ground black pepper.
  2. Dissolve tamarind concentrate (or lime juice) in water. Reheat the oil over medium-high heat; add mustard seeds. When the seeds begin to pop, cover the pan. As soon as the popping stops, add eggplant and shallots; cook, stirring constantly, for 1 minute. Add the tamarind (or lime juice) mixture, salt and the ground spices; bring to a boil. Reduce heat to medium-low, cover and simmer until the eggplant is fork-tender, 3 to 5 minutes. Coarsely mash the stew with a potato masher. Sprinkle with cilantro and serve.

Nutrition

Per serving: 69 calories; 3 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 2 g protein; 4 g fiber; 200 mg sodium; 297 mg potassium.

Carbohydrate Servings: 1

Exchanges: 1 starch, 2 vegetable, 1/2 fat


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Recipe Categories

Type of Dish
Side dish, vegetable
Soups/stews
Main dish, vegetarian
Ethnic/Regional
Mediterranean
Ease of Preparation
Easy
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Gluten free
Total Time
30 minutes or less
Servings
6
Preparation/ Technique
Braise/Stew
Meal/Course
Dinner

Season
Spring
Fall
Winter
Style/Theme
Make ahead instructions
Quick (total 30 min. or less)
Vegan
Vegetarian
Publication
Winter 2004
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