Eggplant and Squash Curry

Dairy Free
Very Healthy
Health score
60%
Eggplant and Squash Curry
150 min.
6
269kcal

Suggestions

Ingredients

  • package brown rice red cooked according to directions
  • pounds butternut squash peeled cut into bite-size pieces
  • 14 ounce canned tomatoes diced canned
  • cups chicken stock see 
  • tablespoon chile powder a palmful
  • tablespoons west indian curry powder a couple of scant palmfuls
  • pounds eggplant diced firm
  • inch gingerroot fresh grated peeled
  • cloves garlic sliced
  • teaspoon ground cardamom 
  • null juice of lime 
  • 0.5 cup mango chutney 
  • servings nutmeg freshly grated
  • tablespoons olive oil extra-virgin plus more for drizzling
  • small onions thinly sliced quartered
  • small mild frying peppers red seeded thinly sliced quartered
  • servings salt and pepper black freshly ground
  • bunch scallions thinly sliced

Equipment

  • frying pan
  • baking sheet
  • oven
  • knife
  • pot

Directions

  1. Score the skins with a sharp knife in an X on the bottom of each tomato.
  2. Place the tomatoes in boiling water for 30 seconds, then transfer to ice water bath to cool. Peel, halve, and slice tomatoes, and reserve.
  3. Preheat the oven to 425 degrees F.
  4. Toss the squash with a drizzle of extra-virgin olive oil and season with salt, pepper, and nutmeg. Arrange the squash on a baking sheet and roast 25 to 30 minutes, until tender and brown at edges.
  5. Heat 2 tablespoons extra-virgin olive oil in a large skillet with tight fitting lid.
  6. Add the peppers, onions, garlic, ginger, and season with salt and pepper, sweat out the vegetables a few minutes then add the eggplant, curry, chile powder, and cardamom. Stir to toast and combine, then cover the pot and cook 12 to 15 minutes, stirring occasionally, until eggplant is tender. Stir in the roast squash, tomatoes, chutney, and stock. Cool and store for make-ahead meal.
  7. If serving immediately, start the rice a few minutes after the squash goes into the oven. Otherwise, reheat the curry over medium heat, stirring occasionally, 15 minutes after you start cooking the rice. To prepare the rice, follow package directions adding lime zest or leaves to water before rice, add the scallions to the rice and lime juice when the rice is done and you fluff with fork.
  8. Serve curry on bed of lime and green onion rice with extra chutney for mixing in.

Nutrition Facts

Calories269kcal
Protein8.53%
Fat23.19%
Carbs68.28%

Properties

Glycemic Index
70.53
Glycemic Load
14.26
Inflammation Score
-10
Nutrition Score
23.814782619476%

Flavonoids

Delphinidin
64.78mg
Hesperetin
0.01mg
Apigenin
0.01mg
Luteolin
0.24mg
Isorhamnetin
1.17mg
Kaempferol
0.22mg
Myricetin
0.04mg
Quercetin
5.31mg

Nutrients percent of daily need

Calories:269.33kcal
13.47%
Fat:7.42g
11.42%
Saturated Fat:1.61g
10.06%
Carbohydrates:49.18g
16.39%
Net Carbohydrates:40.82g
14.84%
Sugar:25.65g
28.5%
Cholesterol:2.4mg
0.8%
Sodium:242.27mg
10.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.15g
12.29%
Vitamin A:9814.87IU
196.3%
Vitamin C:77.22mg
93.6%
Manganese:0.85mg
42.45%
Fiber:8.36g
33.43%
Vitamin E:4.44mg
29.59%
Vitamin B6:0.55mg
27.69%
Potassium:944.19mg
26.98%
Vitamin K:23.74µg
22.61%
Vitamin B3:4.17mg
20.85%
Folate:81.97µg
20.49%
Copper:0.39mg
19.43%
Magnesium:74.17mg
18.54%
Iron:3.14mg
17.47%
Vitamin B1:0.24mg
16.05%
Vitamin B2:0.23mg
13.57%
Phosphorus:128.71mg
12.87%
Calcium:107.74mg
10.77%
Vitamin B5:0.88mg
8.82%
Selenium:4.45µg
6.36%
Zinc:0.93mg
6.17%