Indian-Spiced Eggplant & Cauliflower Stew
Recipe from EatingWell

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.


Indian-Spiced Eggplant & Cauliflower Stew

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Ingredients
  • 2  tablespoons
    curry powder, preferably hot Madras (see Note)
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  • 1  teaspoon
    garam masala, (see Tip)
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  • 1  teaspoon
    mustard seeds
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  • 2  tablespoons
    canola oil
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  • 1  large
    onion, sliced
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  • 2  cloves
    garlic, minced
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  • 1  teaspoon
    finely grated fresh ginger
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  • 3/4  teaspoon
    salt
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  • 1 
    1-pound eggplant, cut into 1-inch chunks
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  • 3  cups
    cauliflower florets
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  • 1  15-ounce can
    diced tomatoes
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  • 1  15-ounce can
    chickpeas, rinsed
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  • 1/2  cup
    water
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  • 1/2  cup
    nonfat plain yogurt, (optional)
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Directions
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.

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 information
Calories 198, Total Fat 6 g, Saturated Fat 1 g, Monounsaturated Fat 3 g, Sodium 605 mg, Carbohydrate 31 g, Fiber 8 g, Protein 6 g, Potassium 358 mg. Daily Values: Vitamin C 60%, Iron 15%. Exchanges: Starch 1,Vegetable 2,Lean Meat 1,Fat 1. Percent Daily Values are based on a 2,000 calorie diet
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