Beverages
Vegetables
Eggplant Chutney
Eggplants are rich in antioxidants and dietary fibre, both soluble and insoluble. Soluble fibre helps to maintain healthy cholesterol levels and also assists in regulating blood sugar levels. Sesame seeds are a rich source of calcium, copper and lignan. They contain antioxidant and anti-inflammatory compounds which promote heart health.
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Set the grill temperature in the oven to high.
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Wash eggplant, pierce the skin with a fork and cook under grill until the skin is blackened (about 20 minutes). Cool and slice down the length of the eggplant. Scoop out the flesh and mash.
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Heat oil and sesame seeds in a saucepan over medium heat. When sesame seeds start to sizzle, add onion, garlic and chillies. Cook until the onion is golden. Add coriander leaves and curry leaves, cook until leaves wilt. Allow to cool. Grind to a coarse paste adding a little bit of water.
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Add eggplant, salt and lemon juice. Grind to a paste. Transfer to a bowl and serve.
Serve with dosae (rice and lentil pancake), idli (steamed rice and lentil cakes) and Indian flatbreads.
Per serve: Per serve: energy 566 kJ (135 cal); protein 5 g; fat 8 g; saturated fat 1 g; cholesterol 0 mg; carbohydrate 7 g; fibre 8 g; calcium 56 mg; iron 1.5 mg; sodium 396 mg
Serves 3
1 medium (~400g) eggplant
2 teaspoons peanut or extra virgin olive oil
2 tablespoons (preferably black) sesame seeds
1 cup roughly chopped onion
2-3 cloves garlic crushed
2-3 green chillies, chopped
¼ cup chopped coriander leaves
15 - 20 curry leaves (optional)
½ teaspoon salt
2 tablespoons lemon juice
