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 the East with our delightful recipe for Eggplants in a North-South Sauce. This vegetarian dish is not only gluten-free and dairy-free, but it also brings a unique fusion of spices that will tantalize your taste buds. Perfect for a weeknight dinner or a special gathering, this recipe serves four and can be prepared in just 45 minutes.

The star of this dish is the slim Japanese eggplant, known for its tender texture and mild flavor, which absorbs the rich, aromatic sauce beautifully. The combination of spices, including asafetida, mustard seeds, and fennel, creates a symphony of flavors that dance on your palate. With the addition of fresh tomatoes and a hint of cayenne pepper, this dish strikes the perfect balance between warmth and zest.

Not only is this recipe a feast for the senses, but it also offers a wholesome meal packed with nutrients. With a caloric breakdown that includes a healthy dose of protein, fats, and carbohydrates, you can enjoy a satisfying dish that aligns with your dietary preferences. Whether you're a seasoned cook or a kitchen novice, this Eggplants in a North-South Sauce recipe is sure to impress and become a staple in your culinary repertoire.

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