Indian Spiced Cauliflower Eggplant Stew

 

The great thing about this flavorful dish is that unlike some vegetables recipes, it’s hearty and filling. Add a little brown basmati rice, cous cous, quinoa or naan, and you can make a full meal out of it. I found this recipe on Eatingwell.com, and it was perfect the first time we made it. Actually it's so simple to make, that our boys made it for Pam on Mother's Day. We tweaked the recipe slightly by upping the salt to 1¼ tsp. If you like the dish spicier, use Muchi or Madras curry powder. Both contain a bit of cayenne pepper making them hotter than a regular curry powder. 

 

Here’s the Eating Well Cookbook where it appeared.

 

Ingredients         

• 2 T curry powder, preferably hot Madras or Muchi. For milder taste use regular curry powder.

• 1 tsp garam masala

• 1 tsp yellow mustard seeds

• 2 T extra virgin olive oil

• 1 large onion, sliced

• 2 cloves garlic, minced

• 1 tsp finely grated fresh ginger

• 1 1/4 tsp kosher salt

• 1 1-pound eggplant, cut into 1-inch chunks

• 3 to 4 cups cauliflower florets

• 1 15-ounce can diced tomatoes

• 1 15-ounce can chickpeas, rinsed

• 1/2 cup water

• 1/2 cup nonfat plain yogurt or Indian raita recipe below (optional)

           

Instructions

• Heat a Dutch oven (Le Creuset) or large pot 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.

• Add oil, onion, garlic, ginger and salt to the pot and cook, stirring, until softened, 3-4 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, 15-20 minutes. Check to see if it needs more salt. If it’s too thick you can add a little more water.

• Top each serving with a dollop of yogurt or raita, if desired.

 

 

Raita Recipe

 

Ingredients

• 1 cup plain whole-milk yogurt

• 3/4 cup peeled seeded and grated cucumber (use the large hole side of your grater)

• 2 T finely chopped fresh cilantro

• 2 scallions, finely chopped

• 1 T fresh lime juice

• 1 tsp garam masala 

 

Instructions

• Stir yogurt, cucumber, cilantro, scallions, lime juice, and remaining 1 teaspoon garam masala in a medium bowl. Season raita to taste with salt and pepper.

           

Servings: 6, about 1 1/3 cups each

Active Time: 25 minutes

Total Time: 40 minutes

 

 

HEARTFUL RECIPE – Without the raita or yogurt – One of our real food recipes that focuses on veggies, protein, healthy fats and/or healthy carbs and doesn't include gluten, dairy, soy, refined sugar, corn or peanuts.