Low-Fat Vegetarian Eggplant Curry Recipe

This hearty dish garners amazing flavors from herbs and spices that are typical in curries. Vegetarian-friendly eggplant is low in saturated fat and cholesterol, while rich in vitamin K, thiamin, potassium and dietary fiber. Try our low-fat eggplant curry recipe for an energy boost from healthy herbs and spices.

Ingredients

  • 2 tablespoons peanut oil
  • 1 tablespoon mustard seeds
  • 2 tablespoons sesame seeds
  • 2 teaspoons ground cumin
  • 1 1/2 cups chopped onion
  • 1 teaspoon salt
  • 2 teaspoons turmeric
  • 1/4 teaspoon cayenne pepper (can add more if desired)
  • 2 eggplants (7 to 8 inches long), cut into 1-inch cubes
  • Water as needed
  • Cooked rice
  • 2 cups frozen or fresh green peas
  • 1 bunch fresh cilantro, minced, optional

Directions
Heat oil over medium heat in a very large, deep skillet or a Dutch oven. Add mustard and sesame seeds and cumin. Sauté 5 minutes. Add onion, salt, turmeric and cayenne. Cook, stirring occasionally for 8 to 10 minutes or until onions are translucent. Add eggplant. Cook covered, stirring regularly, bringing bottom layer of eggplant to the top. Cook for 15 to 20 minutes or until eggplant is soft. You may have to add a little water if mixture gets too dry. Steam peas until they are just tender and bright green. Serve the curry mixture over rice, topped with peas and fresh minced cilantro.

Serves 6.

Nutritional Information
Serving size: 1/6 recipe. 310 calories, 70 calories from fat, 8 grams fat, 0 milligrams cholesterol, 460 milligrams sodium, 52 grams total carbohydrate, 9 grams protein, 25% vitamin A, 25% vitamin C, 6% calcium, 15% iron.

Diabetic Exchange
Fruit: 0; vegetables: 3; meat: 0; milk: 0; fat: 1; carbs: 2; other: 0.

Diabetic exchanges are calculated based on the American Diabetes Association Exchange system. Exchanges are rounded up or down equal to whole numbers.

Recipe courtesy of the Centers for Disease Control and Prevention website.

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For More Information
To learn more about Sharp's nutrition services or to find a Sharp-affiliated physician, search for San Diego doctors or call 1-800-82-SHARP (1-800-827-4277), Monday through Friday, 8 am to 6 pm. To find general information about nutrition, read the Nutrition News archive.