Indian-Spiced Eggplant & Cauliflower Stew

Name: Indian-Spiced Eggplant & Cauliflower Stew
Total time: 40 min
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; 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; 1/2 cup nonfat plain yogurt, (optional)

Rating: 4.19 stars

43 Ratings
18 Reviews

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.

EatingWell Test Kitchen

Source: EatingWell Magazine, September/October 2007

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Recipe Summary

total:

40 mins

Servings:

Nutrition Profile:

Low-Calorie

High Fiber

Gluten-Free

Vegetarian

Vegan

Nutrition Info

Directions

Step 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.

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Step 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.

Tips

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 Facts

Serving Size: 1 1/3 cups

Per Serving:

199 calories; protein 6.3g; carbohydrates 31.6g; dietary fiber 8.1g; sugars 6.6g; fat 6.3g; saturated fat 0.6g; vitamin a iu 459.6IU; vitamin c 38.9mg; folate 85.3mcg; calcium 67mg; iron 2.2mg; magnesium 42.6mg; potassium 349.6mg; sodium 597.3mg; thiamin 0.1mg.

Exchanges:

1 starch, 2 vegetable, 1 lean meat, 1 fat

Reviews (18)

Read More Reviews

43 Ratings

5 star values: 16
4 star values: 23
3 star values: 1
2 star values: 2
1 star values: 1

Reviews: Most Helpful

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EatingWell User

10/30/2011

I beg to differ. I thought is was great. I did not add the chickpeas and used water instead of broth. Found it to be delicious. Adding the chickpeas could only make it more stew like and delicious. Try it!! Read More

EatingWell User

10/31/2011

I made some changes because I didn't have all ingredients on hand. Instead of mustard seeds or fresh ginger I added 2 good shakes of mustard powder and powdered ginger. I omitted the chickpeas. I added about 2 C. of fresh broccoli florets. Veggies were tender in 20 mins. Served over whole wheat rice pilaf (Near East brand). Delicious. Cheryl St. Helena Island SC Read More

cms14344@aol.com

10/29/2011

Very flavorful with lots of spice We enjoyed the dish but found it spicy. The type of curry powder you make or buy will flavor the dish so each person's rendition will be independent. I would recommend cutting the vegetables a small size so they cook quickly. It was very good and healthy. I used no salt added tomatoes cooked the chickpeas from dried and only - teaspoon of salt to reduce the sodium per serving content. It was served over brown rice. I'm not sure the curry powder needed to be toasted but the mustard seeds should be. Read More

horsewantednj@yahoo.com

10/29/2011

Excellent! All loved it! I cut the spices a bit for the family & it was spicy enough but if I made again just for me I would go with the suggested amounts. I didn't measure eggplant or cauliflower but simply used a med/large eggplant & an average-sized head of cauliflower. Perhaps that was a bit more than the recipe called for because I needed to add an extra can of tomatoes. Will definitely make again! Pros: Easy & healthy; I felt good about eating it! Read More

EatingWell User

10/31/2011

What is the difference between curry powder and garam masala? virgomatic Read More

EatingWell User

05/07/2012

Loved it! This dish was deeeelish! I didn't alter the recipe much but I did add twice as many tomatoes some chopped baby potatoes and cashew cream (adds a nice rich creamy texture while still keeping the dish vegan) instead of yoghurt. I also cooked it a lot longer than the recommended time on low heat to really pull out the flavors and soften the veggies. I will definitely be making this dish again! Pros: Tasty filling healthy and low calorie Read More

I love Lemons

12/31/2016

This recipe turned out very bland. I wouldn't make it again. Read More

wonderdogg44

10/29/2011

Delicious I added another can of tomatoes to this recipe and it came out amazing! My mom said it tasted restaurant quality! Read More

amp1069

04/26/2017

I didn't have everything so here is what I used: 1 Tsp of ground ginger 1 Tsp of Herbes de provence 1 Tsp of Cumin 1 Tsp of ground mustard 2 Tbsp of crushed garlic 1 can of Basil Garlic & Oregano Diced Tomatoes Low Sodium 2 cups of cauliflower crumbles 1 Tsp of Salt I thought it came out great. I can't compare it to an actual Indian meal but it is what it is and I would make it again. Read More

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