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 1cm 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 peanut oil or extra virgin olive oil

1 teaspoon black mustard seeds

8-10 curry leaves (optional)

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.