Eggplants in a North-South Sauce

Vegetarian
Gluten Free
Dairy Free
Health score
26%
Eggplants in a North-South Sauce
45 min.
4
318kcal

Suggestions


Discover the vibrant flavors of "Eggplants in a North-South Sauce," a delightful vegetarian dish that beautifully marries the culinary traditions of India with a modern twist. This recipe is not only gluten-free and dairy-free, making it a perfect choice for those with dietary restrictions, but it also packs a punch of flavor that will tantalize your taste buds.

Imagine tender, slim Japanese eggplants soaking up a rich, aromatic sauce infused with spices like cumin, mustard, and nigella seeds. The addition of fresh tomatoes and a hint of cayenne pepper brings a delightful warmth to the dish, while the asafetida adds a unique depth of flavor that is sure to impress. With just 45 minutes of preparation, you can create a meal that serves four, making it ideal for family dinners or gatherings with friends.

Not only is this dish a feast for the senses, but it also boasts a balanced caloric profile, with 318 kcal per serving. The combination of healthy fats from olive oil and protein from urad dal ensures that you’re not just indulging, but nourishing your body as well. Whether served over rice or enjoyed on its own, "Eggplants in a North-South Sauce" is a must-try for anyone looking to explore the rich tapestry of vegetarian cuisine.

Ingredients

  • 0.1 teaspoon asafetida 
  • 1.5 pounds peas italian cut in half lengthways and then crossways, into 1-inch segents
  • tablespoons canola oil 
  • 0.3 teaspoon ground pepper 
  • cup chicken stock see 
  • 0.5 teaspoon fennel seeds whole
  • cloves garlic chopped
  • 0.5 teaspoon mustard seeds whole
  • medium onion chopped
  • teaspoon salt 
  • 0.5 teaspoon nigella seeds whole (kalonji)
  • medium tomatoes grated
  • 0.5 teaspoon peas split yellow
  • 0.5 teaspoon cumin seeds whole

Equipment

  • frying pan

Directions

  1. Pour the oil into a very large frying pan and set over medium-high heat.When hot, put in the asafetida and the urad dal. As soon as the dal turns ashade darker, add the mustard, cumin, nigella, and fennel seeds, in that order.When the mustard seeds begin to pop, a matter of seconds, add the onions. Stirand fry for a minute.
  2. Add the garlic and the eggplant. Stir and fry for 4–5 minutesor until the onions are a bit browned.
  3. Add the grated tomatoes, stock, salt,and cayenne. Stir to mix and bring to a boil. Cover, turn heat to low, and cookabout 20 minutes or until the eggplants are tender, stirring now and then.
  4. Reprinted with permission from At Home with Madhur Jaffrey: Simple, Delectable Dishes from India, Pakistan, Bangladesh, and Sri Lanka by Madhur Jaffrey, © 2010 Knopf, a division of Random House, Inc.

Nutrition Facts

Calories318kcal
Protein14.94%
Fat44.57%
Carbs40.49%

Properties

Glycemic Index
44.08
Glycemic Load
7.91
Inflammation Score
-9
Nutrition Score
24.473043503969%

Flavonoids

Catechin
0.02mg
Epicatechin
0.02mg
Naringenin
0.42mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.24mg
Myricetin
0.11mg
Quercetin
5.97mg

Nutrients percent of daily need

Calories:317.56kcal
15.88%
Fat:16.12g
24.81%
Saturated Fat:1.43g
8.97%
Carbohydrates:32.95g
10.98%
Net Carbohydrates:21.6g
7.85%
Sugar:13.5g
15%
Cholesterol:1.8mg
0.6%
Sodium:680.96mg
29.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.16g
24.33%
Vitamin C:79.31mg
96.13%
Vitamin K:57.52µg
54.78%
Fiber:11.36g
45.45%
Manganese:0.88mg
44.22%
Vitamin A:1872.75IU
37.45%
Vitamin B1:0.52mg
34.83%
Folate:130.53µg
32.63%
Vitamin B3:4.99mg
24.93%
Phosphorus:233.2mg
23.32%
Vitamin B6:0.43mg
21.65%
Vitamin E:3.09mg
20.63%
Copper:0.4mg
19.85%
Potassium:690.53mg
19.73%
Magnesium:72.69mg
18.17%
Vitamin B2:0.3mg
17.74%
Iron:3.18mg
17.65%
Zinc:2.43mg
16.2%
Selenium:5.55µg
7.93%
Calcium:67.14mg
6.71%
Vitamin B5:0.29mg
2.88%
Source:Epicurious