Easy Eggplant Curry

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
5%
Easy Eggplant Curry
45 min.
6
139kcal

Suggestions

Ingredients

  • medium eggplant (800 g 1lb 12 oz) (aubergine)
  • tablespoons vegetable oil 
  • medium onion diced finely
  •  ginger fresh grated (1 inch)
  • cloves garlic crushed
  • teaspoon fennel seeds 
  • teaspoon cumin seeds 
  • tablespoon ground coriander 
  • 0.5 teaspoon turmeric 
  • 0.5 teaspoon chili powder 
  • teaspoon sea salt 
  • 14 oz canned tomatoes chopped canned tinned

Equipment

  • frying pan

Directions

  1. Wash eggplants and dice into 2 cm cubes.
  2. Heat ghee/oil in a large frying pan over medium heat.
  3. Add the onion and cook, stirring occasionally for about 10 minutes until a deep golden brown colour. (Be patient and don't be tempted to rush this stage).
  4. Add the grated ginger, crushed garlic, fennel and cumin seeds (if using, if you are using cumin powder however, add in the next stage with the other ground spices). Cook for about 2 minutes until garlic and ginger are fragrant.
  5. Add ground coriander, turmeric, cayenne/chilli powder and salt. Cook for 30 seconds.
  6. Add the diced eggplant and stir well to coat evenly with spices.
  7. Pour in the tin of chopped tomatoes, give it a big stir, then place the lid on and continue to cook over low-medium heat for about 10-15 minutes. Check and stir a few times to ensure it's not catching on the bottom. Turn temperature down a little if need be.
  8. When the sauce has thicken and the eggplant is meltingly soft, check the seasoning once more.
  9. Serve sprinkled with coriander/cilantro leaves and steamed rice. Enjoy!

Nutrition Facts

Calories139kcal
Protein8.53%
Fat44.77%
Carbs46.7%

Properties

Glycemic Index
25
Glycemic Load
3.4
Inflammation Score
-9
Nutrition Score
10.532173913043%

Flavonoids

Delphinidin
130.82mg
Isorhamnetin
0.92mg
Kaempferol
0.13mg
Myricetin
0.05mg
Quercetin
3.83mg

Nutrients percent of daily need

Calories:139.06kcal
6.95%
Fat:7.62g
11.73%
Saturated Fat:1.15g
7.22%
Carbohydrates:17.89g
5.96%
Net Carbohydrates:11.02g
4.01%
Sugar:9.17g
10.19%
Cholesterol:0mg
0%
Sodium:483.44mg
21.02%
Protein:3.27g
6.53%
Manganese:0.62mg
31%
Fiber:6.87g
27.47%
Vitamin K:21.7µg
20.66%
Potassium:621.61mg
17.76%
Vitamin B6:0.3mg
15%
Vitamin C:12.17mg
14.75%
Copper:0.28mg
14.18%
Vitamin E:1.93mg
12.89%
Folate:46.16µg
11.54%
Magnesium:44.02mg
11.01%
Iron:1.84mg
10.2%
Vitamin B3:1.94mg
9.7%
Vitamin B1:0.13mg
8.69%
Phosphorus:76.15mg
7.61%
Vitamin B5:0.66mg
6.6%
Vitamin B2:0.11mg
6.27%
Calcium:60.34mg
6.03%
Vitamin A:232.07IU
4.64%
Zinc:0.58mg
3.86%
Selenium:1.67µg
2.38%
Source:Foodista