Indian-Spiced Eggplant and Cauliflower Stew

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

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

Recipe 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)

Recipe Steps
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.
3. Stir in eggplant, cauliflower, tomatoes, chickpeas, water and the reserved spices. Bring to a simmer.
4. 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.

Recipe 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. You can find it in the spice section of most supermarkets and specialty stores.

Recipe Nutrition
Per serving:
200 calories
6 g fat (1 g sat, 3 g mono)
0 mg cholesterol
32 g carbohydrate
6 g protein
8 g fiber
597 mg sodium
358 mg potassium

Nutrition Bonus
Vitamin C: 60% daily value (DV)
Folate: 22% DV
Iron: 15% DV
1 1/2 carbohydrate cervings
Exchanges: 1 starch, 2 vegetable, 1 very lean meat, 1 fat


Recipes © 2004-2011 Eating Well, Inc. All rights reserved. Reprinted with permission.

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