Baingan Masala

Pan-fried eggplant in masala

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  1. Combine all masala ingredients in a bowl.

  2. Cut eggplants into 3 cm long and 1 cm thick pieces. Soak in water for 10-15 minutes to remove bitterness. Drain, mix in with masala and set aside for 30-60 minutes.

  3. Heat oil and mustard seeds in a saucepan over medium heat. When mustard seeds start to pop, stir in curry leaves. Add the eggplants, mix well and cook for 2-3 minutes, stirring often to avoid it sticking to the bottom of the pan. Add ½ cup hot water, mix well and cook until eggplants are very soft.

Serve with Indian flat breads or wholemeal Lebanese bread.

 

Per serve: energy 602 kJ (144 cal); protein 4 g; fat 12 g; saturated fat 2 g; cholesterol 0 mg; carbohydrate 4 g; fibre 4 g; calcium 43 mg; iron 1.2 mg; sodium 395 mg

Serves 3

 

FOR THE MASALA

1 teaspoon ground coriander

¼ teaspoon red chilli powder

½ - 1 teaspoon garam masala

Large pinch turmeric

2 tablespoons raw peanuts, ground

½ teaspoon salt 

1 tablespoon lemon juice

¼ cup chopped coriander leaves

250g long, thin eggplants

1 tablespoon cold pressed peanut oil or extra virgin olive oil 

1 teaspoon black mustard seeds

8-10 curry leaves (optional)

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Eggplants are rich in antioxidants and dietary fibre, both soluble and insoluble. Soluble fibre helps to lower elevated cholesterol levels and also assists in regulating blood sugar levels.