Indian Spiced Eggplant and Potato Stew

14 45 224
Ingredients Minutes Calories
Prep Cook Servings
10 min 35 min 4
Indian Spiced Eggplant and Potato Stew
Health Rating

Ingredients


1 tbsp Ghee (or extra virgin olive oil)
1 medium White onion (diced small)
2 clove(s) Garlic (finely minced or use a garlic press)
1/2 tsp Turmeric, powder
1 tsp Cumin
1/2 tsp Chili powder
1 tbsp Coriander, ground
1 eggplant peeled Eggplant (cut into bite sized cubes)
1 potato Potato (large, peeled and cut into bite sized cubes)
1 can(s) (28oz) Diced tomatoes, canned (drained)
1 cup Frozen green peas (defrosted)
1/4 cup Whole Milk Yogurt, plain
1 pinch Salt (to taste)
1 dash Black pepper (to taste)

Instructions


Heat ghee in a 2-quart saucepan over medium heat. Sauté onion until translucent, approximately 5 minutes. Add garlic and spices and allow them to release their oils and become fragrant, stirring constantly for about 1 minute.

Add eggplant, potato and tomatoes to the pan and cover. Reduce heat to medium-low and cook for 25- 30 minutes, stirring periodically until the potatoes are tender. Add peas and cook for 2 minutes more.

Remove from heat and stir in yogurt. Season to taste with salt and pepper.

Note:

Serve over brown rice or with whole wheat naan if desired.

Nutrition Facts

Per Portion

Calories 224
Calories from fat 43
Calories from saturated fat 18.5
Total Fat 4.7 g
Saturated Fat 2.1 g
Trans Fat 0.2 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 1.0 g
Cholesterol 7.7 mg
Sodium 380 mg
Potassium 1159 mg
Total Carbohydrate 37 g
Dietary Fiber 11.1 g
Sugars 6.5 g
Protein 8.4 g

Dietary servings

Per Portion


Meat Alternative 0.3
Vegetables 5.5

Energy sources


Pygal66%456.86995361735774237.3210672226642819%292.30195902198466191.9807105772483215%340.34892251119936116.719385835462966%19%15%CarbohydratesFatProtein
Recipe from:
Lunch
Main
Side
Soup