Indian-Spiced Eggplant & Cauliflower Stew Recipe

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Indian-Spiced Eggplant & Cauliflower Stew
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Ingredients:

Directions:

  1. Heat a Dutch oven over medium heat.
  2. Add curry powder, garam masala and mustard seeds and toast, stirring, until the spices begin to darken, about 1 minute.
  3. Transfer to a small bowl.
  4. Add oil, onion, garlic, ginger and salt to the pot and cook, stirring, until softened, 3 to 4 minutes.
  5. Stir in eggplant, cauliflower, tomatoes, chickpeas, water and the spices.
  6. Bring to a simmer.
  7. Cover, reduce heat and cook, stirring occasionally, until the vegetables are tender, 15 to 20 minutes.
  8. Top each serving with optional dollop of yogurt; serve with basmatti rice & a loaf of 7 grain bread.
  9. **Garam masala is a flavorful, fragrant blend of dry-roasted ground spices. It’s in the spice section of most supermarkets and specialty stores.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 226.03 Kcal (946 kJ)
Calories from fat 58.6 Kcal
% Daily Value*
Total Fat 6.51g 10%
Cholesterol 0.99mg 0%
Sodium 561.9mg 23%
Potassium 722.59mg 15%
Total Carbs 33.21g 11%
Sugars 8.62g 34%
Dietary Fiber 6.01g 24%
Protein 10.85g 22%
Vitamin C 35.9mg 60%
Iron 2.1mg 12%
Calcium 115.5mg 12%
Amount Per 100 g
Calories 61.92 Kcal (259 kJ)
Calories from fat 16.05 Kcal
% Daily Value*
Total Fat 1.78g 10%
Cholesterol 0.27mg 0%
Sodium 153.93mg 23%
Potassium 197.95mg 15%
Total Carbs 9.1g 11%
Sugars 2.36g 34%
Dietary Fiber 1.65g 24%
Protein 2.97g 22%
Vitamin C 9.8mg 60%
Iron 0.6mg 12%
Calcium 31.6mg 12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.3
    Points
  • 6
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium

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