Preparation Time: 20 minutes ; Cooking Time: 50 minutes ; Servings: 6
- 2 small eggplants/aubergines
- 2 tbsp sunflower oil
- 1 tbsp brown or black mustard seeds
- 10-12 curry leaves
- 2 onions, finely chopped
- 2 dried chillies, chopped
- 4 tsp garam masala
- 2 tsp ground coriander
- 2 tsp turmeric
- 200 mL reduced sodium vegetable broth
- 200 ml yogurt, plain, low fat
- 3 tomatoes, quartered
- 540 ml canned chickpeas, rinsed and drained
- Halve the eggplants, then cut each half into wedges. Heat ½ tbsp oil in a large pan, preferably non-stick, and brown half the eggplants for 2-3 mins on each side until golden brown and crisp all over. Scoop onto a plate, repeat with more oil and the remaining eggplants, then set everything aside. If a non-stick pan is unavailable, use the oil to coat the eggplant and then roast in a 400 degree oven for 15-20 minutes until browned.
- Add the remaining oil to the pan with the mustard seeds and curry leaves. Fry for 30 seconds, until fragrant. Stir in the onions and continue cooking until they are softened and beginning to brown. Add the dried chillies and spices with a spoonful of the thick yogurt, then fry for 1 min more. Add the remaining yogurt, vegetable broth, and tomatoes. Simmer for 25-30 mins until thick and saucy.
- Stir in the chickpeas and eggplant. Continue simmering for 5 mins or so, until everything is hot and the eggplants are tender. If you like, serve with rice or warm naan bread, scattered with a few extra curry leaves, and sizzled in a splash of oil
Servings per recipe: 6
Serving size: 1/6
1 protein, 2 starch
What is one exchange?
- 1 Protein Choice = 1oz of meat or 7g of dietary protein
- 1 Starch Choice = about 15g of carbohydrates
- 1 Fruit or Vegetable Choice = ½ cup
- 1 Milk Choice = ½ cup
