ππ πΏπ₯£ Aubergine (Eggplant) and Chickpea Curry in Minted Tomato Cream ππ πΏπ₯£
This delicious curry is a delightful blend of flavors, featuring eggplant, chickpeas, and a creamy tomato sauce infused with mint. It’s a vegetarian dish that’s both hearty and nutritious, making it a popular choice among those who enjoy the rich, spicy, and aromatic cuisine. Let’s dive into its history, components, preparation steps, and time needed to make it!
History:
Curries have a long history in Indian cuisine, and their exact origins are difficult to pinpoint. However, Indian cuisine has been using eggplants and chickpeas in various dishes for centuries. Tomato-based curries, such as this one, became popular in India after the introduction of tomatoes by the Portuguese in the 16th century.
Components:
- 2 large eggplants (aubergines), diced
- 1 can of chickpeas, drained and rinsed
- 2 tablespoons of vegetable oil
- 1 onion, finely chopped
- 3 cloves of garlic, minced
- 1-inch piece of ginger, grated
- 2 tomatoes, pureed
- 1/2 cup of heavy cream
- 1 teaspoon of cumin seeds
- 1 teaspoon of coriander powder
- 1/2 teaspoon of turmeric powder
- 1/2 teaspoon of paprika
- 1/2 teaspoon of garam masala
- Fresh mint leaves, chopped
- Salt and pepper to taste
Steps to Prepare:
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Heat the vegetable oil in a large, deep skillet or pan over medium heat.
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Add cumin seeds and let them splutter. Then, add the chopped onion and sautΓ© until it turns translucent.
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Stir in the minced garlic and grated ginger, cooking for a couple of minutes until fragrant.
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Add the diced eggplants and cook until they become soft and start to brown.
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Sprinkle in the coriander powder, turmeric, paprika, and garam masala. Stir to coat the eggplants with the spices.
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Pour in the pureed tomatoes and cook until the oil starts to separate from the sauce.
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Add the drained chickpeas and cook for a few more minutes, allowing the flavors to meld.
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Pour in the heavy cream, stirring gently. Simmer for about 10 minutes, allowing the sauce to thicken.
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Season with salt and pepper to taste and add freshly chopped mint leaves for that minty kick.
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Serve your Aubergine and Chickpea Curry hot, garnished with more mint leaves and your choice of rice or bread.
Time Needed:
Preparation time is approximately 15 minutes, and cooking time takes about 25-30 minutes, so you can expect to have this mouthwatering curry on your table in around 40-45 minutes.
Enjoy your Aubergine and Chickpea Curry in Minted Tomato Cream! ππ πΏπ₯£π
Certainly, here are the nutrition facts and some health information for Aubergine (Eggplant) and Chickpea Curry in Minted Tomato Cream:
Nutrition Facts (Approximate Values for 1 serving):
- Calories: 350-400 kcal
- Protein: 9-11 grams
- Carbohydrates: 40-45 grams
- Dietary Fiber: 10-12 grams
- Sugars: 8-10 grams
- Fat: 18-20 grams
- Saturated Fat: 6-8 grams
- Cholesterol: 20-25 mg
- Sodium: 400-500 mg
- Potassium: 700-800 mg
- Vitamin A: 15-20% of daily recommended intake (DV)
- Vitamin C: 25-30% DV
- Calcium: 6-8% DV
- Iron: 15-20% DV
Health Information:
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Low in Calories: This curry is relatively low in calories, making it a good choice for those looking to maintain or lose weight.
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Rich in Fiber: The dish is high in dietary fiber, mainly from the eggplant and chickpeas. Fiber aids in digestion, helps control blood sugar levels, and can contribute to weight management.
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Protein Source: Chickpeas are a good source of plant-based protein, making this curry a suitable option for vegetarians and vegans.
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Vitamins and Minerals: The dish contains significant amounts of vitamins A and C, which are important for immune health and skin health. Additionally, it provides some calcium and iron.
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Moderate Fat Content: While it has moderate fat content, most of it comes from the vegetable oil and heavy cream. You can adjust the fat content by using less oil or opting for a lower-fat cream.
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Nutrient-Rich Ingredients: Eggplants and tomatoes are rich in antioxidants, which can help combat free radicals in the body and reduce the risk of chronic diseases.
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Balanced Spices: The spices used in this curry, such as ginger, garlic, and turmeric, have potential health benefits. Turmeric, in particular, is known for its anti-inflammatory properties.
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Moderation is Key: While this curry can be a nutritious option, be mindful of portion sizes, especially if you’re concerned about calorie intake. The heavy cream adds richness but also calories and saturated fat.
As with any dish, the overall health impact depends on serving size and individual dietary needs. It’s a flavorful and balanced meal that can be part of a healthy diet when enjoyed in moderation.
