Eggplant and Cauliflower Stew - Indian Spiced
Calories 209 (28% from fat)
Fat 6.6 gram
Saturated Fat .4 gram
Trans Fat 0 gram
Cholesterol 0 mg.
Sodium 230 mg.
Carb. 31 gram
Fiber 9.9 gram
Sugar 12 gram
Sugar Alcohol 0 gram
Protein 8.7 gram
2 Tbsp. cury powder
1/8 tsp. coriander, ground
1/8 tsp. cinnamon, ground
1/8 tsp. cloves, ground
1/8 tsp. black pepper, ground
1/4 tsp. cardamom, ground
1/4 tsp. cumin, ground
1 tsp. mustard seed, ground
2 Tbsp. canola oil
2 cups onion, chopped
2 cloves garlic (2 tsp.), minced
1 tsp. ginger, ground
1 tsp. salt substitute
(We used No Salt Sodium Free Salt.)
1 pound eggplant, skin removed and chopped
3 cups cauliflower, chopped
1 can (14.5 oz.) diced tomatoes, no salt added
1 can (15.5 oz.) chick peas (garbanzo beans)
1/2 cup water
2 Tbsp. Splenda
(We used the box that measures cup for cup like sugar.)
1 container (6 oz.) plain fat free yogurt
1. Heat a non-stick pot over medium heat. Add the first eight ingredients, curry powder through mustard seed and stir them while they toast, about 1 minute. Pour them in a small bowl when done.
2. Add the canola oil, onions, garlic, ginger and salt substitute to the pot. Cook it, stirring ocassionally until the onions start to soften, about 3-5 minutes. Mix in the eggplant, cauliflower, tomatoes, chick peas and water. Then stir in the spices you cooked at the beginning.
3. Bring the stew to a simmer. Then cover, reduce heat to low and cook, stirring ocassionally until the vegetables are tender. That should take about 15-20 minutes.
4. While the stew is cooking, mix the Splenda into the fat free yogurt.
5. Serve the stew with 1.5 tablespoons of yogurt mixture on top of each portion.
Yield: 6 Servings
You can freeze individual portions for easy re-heating later.
Make sure to freeze them in freezer safe containers but NOT with the yogurt sauce. Make that fresh each time.
Microwave for approximately 4-6 minutes, keeping the container open just a little to allow steam to escape.