Beverages
Vegetables
Eggplant Burtha
Grilled eggplant in spicy yoghurt
Eggplants are rich in antioxidants and dietary fibre, both soluble and insoluble fibre. Soluble fibre helps to lower cholesterol levels and also assists in regulating blood sugar levels.
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Set the grill temperature to high.
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Wash the eggplant. Make a 1-2 cm deep slit lengthwise with a sharp knife. Stuff with garlic and chillies. Cook under the grill for 20 minutes or until the skin is blackened. Leave it to cool. Remove garlic and chillies and mash in mortar and pestle. Scoop out the flesh of the eggplant and hand mash. Keep aside.
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Whip together yoghurt and salt. Add onion, ginger, coriander leaves, mashed garlic, chilli and eggplant. Mix well.
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Heat oil and mustard seeds in a small covered saucepan over medium heat. When mustard seeds begin to pop, add curry leaves. Fry until leaves wilt. Stir into the eggplant and yoghurt mixture.
Serve with Indian flatbreads or wholemeal Lebanese bread.
Per serve: energy 456 kJ (109 Cal); protein 7 g; fat 4 g; saturated fat 0.5 g; carbohydrate 8 g; fibre 7 g; calcium 101 mg; iron 1.0 mg; sodium 396 mg
Serves 3
1 medium (~400g) eggplant
2 cloves garlic
1-2 green chillies
½ cup fat free plain yoghurt
½ teaspoon salt
¼ cup finely chopped red onion
½ teaspoon minced ginger
¼ cup finely chopped coriander leaves
2 teaspoons peanut or extra virgin olive oil
1 teaspoon mustard seeds
6-8 curry leaves (optional)
