Indian Spiced Eggplant and Potato Stew

14 45 164
Ingredients Minutes Calories
Prep Cook Servings
10 min 35 min 4
Indian Spiced Eggplant and Potato Stew
Health Highlights

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 164
Calories from fat 54
Calories from saturated fat 24.1
Total Fat 6.0 g
Saturated Fat 2.7 g
Trans Fat 0
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 1.2 g
Cholesterol 12.8 mg
Sodium 377 mg
Potassium 958 mg
Total Carbohydrate 26.5 g
Dietary Fiber 11.0 g
Sugars 8.3 g
Protein 6.6 g

Dietary servings

Per Portion


Meat Alternative 0.3
Vegetables 5.5

Energy sources


Pygal51%467.6911566521414198.2130273901100833%301.6579690799392234.5295926025078516%337.6283670832495118.1579072124649551%33%16%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main
Side
Soup




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