Indian-Spiced Vegetable Stew

Ingredients

• 2 Tbsps curry powder, preferably hot Madras (see INGREDIENT NOTE)
• 1 tsp garam masala (see INGREDIENT NOTE) 

• 1 tsp mustard seeds
• 2 Tbsps expeller-pressed canola oil
• 1 large organic onion, sliced
• 2 cloves organic garlic, minced
• 1 tsp finely grated fresh ginger
• ¾ tsp salt
• 1 1-pound organic eggplant, cut into 1-inch chunks
• 3 cups organic cauliflower florets
• 1 15-ounce can diced organic tomatoes
• 1 15-ounce can chickpeas, rinsed
• ½ cup water
• ½ cup nonfat plain organic yogurt (optional)

Directions

1. Heat a Dutch oven over medium heat. Add curry powder, garam masala and mustard seeds and toast, stirring, until the spices begin to darken, about 1 minute. Transfer to a small bowl.
2. Add oil, onion, garlic, ginger and salt to the pot and cook, stirring, until softened, 3 to 4 minutes. Stir in eggplant, cauliflower, tomatoes, chickpeas, water and the reserved spices. Bring to a simmer. Cover, reduce heat and cook, stirring occasionally, until the vegetables are tender, 15 to 20 minutes. Top each serving with a dollop of yogurt, if desired.



INGREDIENT NOTE: Hot Madras curry powder, located in the spice aisle of most supermarkets, adds a pleasant level of heat. Substitute regular curry powder for a milder flavor. Garam masala is a flavorful, fragrant blend of dry-roasted ground spices. It’s in the spice section of most supermarkets and specialty stores.

Nutrition Facts

Per serving: 198 calories; 6 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 31 g carbohydrate; 6 g protein; 8 g fiber; 605 mg sodium; 358 mg potassium. 1 ½ Carbohydrate Servings

Nutrition Bonus: Vitamin C (60% daily value), Folate (22% daily value), Iron (15% daily value).

Exchanges: 1 starch, 2 vegetable, 1 very lean meat, 1 fat