Today's Healthy Recipe

Eggplant Shallot Stew.

This simple combination of coarsely mashed eggplant and shallots makes a quick vegetarian side dish or main dish.

Healthy Recipes

Eggplant-Shallot Stew Recipe

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Quick Info:

Servings
Quick Meal
Vegetarian
GERD-Friendly
Heart-Healthy
Diabetes-Friendly

Nutritional Info (Per serving):

Calories: 69, Saturated Fat: 0g, Sodium: 200mg, Dietary Fiber: 4g, Total Fat: 3g, Carbs: 10g, Cholesterol: 0mg, Protein: 2g

Carb Choices: 0.5

Recipe Source:

Prep Time: 20 mins

Cook Time: 10 mins

Total Time: 30 mins

Ingredients

• 1 tablespoon oil, canola
• 1 tablespoon coriander seed
• 1 pepper(s), red chile, dried
• 1 teaspoon tamarind concentrate, or juice of one large lime
• 1 cup(s) water
• 1 teaspoon mustard seed, black or yellow
• 6 cup(s) eggplant, peeled and cut into 1/2-inch cubes
• 1 cup(s) shallot(s), thinly sliced
• 1/2 teaspoon salt
• 2 tablespoon cilantro, fresh, finely chopped

Preparation

1. Heat oil in a large saucepan over medium-high heat; add coriander seeds and chile; toast until the coriander turns reddish brown and the chile is slightly blackened, about 30 seconds. With a slotted spoon, transfer spices to a plate to cool.

2. Grind in spice grinder or mortar and pestle until the mixture is the texture of coarsely ground black pepper.

3. Dissolve tamarind concentrate (or lime juice) in water. Reheat the oil over medium-high heat; add mustard seeds. When the seeds begin to pop, cover the pan. As soon as the popping stops, add eggplant and shallots; cook, stirring constantly, for 1 minute.

4. Add the tamarind (or lime juice) mixture, salt and the ground spices; bring to a boil. Reduce heat to medium-low, cover and simmer until the eggplant is fork-tender, 3 to 5 minutes.

5. Coarsely mash the stew with a potato masher. Sprinkle with cilantro and serve. 

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