Five-Vegetable Curry

Five-Vegetable Curry

Eggplant, potatoes, sweet potatoes, tomatoes and green beans flavored with rich Indian spices yields a substantial dish. Make it a meal: Top with plain nonfat yogurt and serve with brown basmati rice.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Fiber High Potassium Low Calorie Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
4 45 min 1 hr

Directions

Ingredients

  • 1 tablespoon canola oil
  • 3 cloves garlic, finely chopped (1 tablespoon)
  • 1 tablespoon grated fresh ginger
  • 1 jalapeño pepper, seeded and finely chopped
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground turmeric
  • 2 teaspoons sugar
  • 1 teaspoon salt
  • 1 cup water
  • 1 1-pound eggplant, unpeeled, cut into 1-inch cubes
  • 12 ounces potatoes, preferably Yukon Gold, peeled and cut into 1-inch cubes (3-4 potatoes)
  • 12 ounces sweet potatoes, peeled and cut into 1-inch cubes (2-3 sweet potatoes)
  • 8 ounces tomatoes, preferably plum tomatoes, seeded and coarsely chopped
  • 4 ounces green beans, cut into 2-inch pieces
  • 1-2 tablespoon chopped blanched almonds, ground to a coarse powder
  • 2 teaspoons garam masala, or curry powder (see Note)

Cooking Instruction

Step 1

Heat oil in a large high-sided skillet or Dutch oven over medium heat until very hot. Add garlic and ginger and cook until golden, about 1 minute. Add jalapeño, cumin and turmeric and stir to distribute evenly.

Step 2

Add sugar, salt and water. Increase heat to high and bring to a boil. Add eggplant, potatoes, sweet potatoes and tomatoes. Reduce heat and simmer, covered, stirring occasionally, 15 to 20 minutes. Add green beans and simmer, covered, until the vegetables are tender, 15 to 18 minutes more.

Step 3

Mash a few of the potatoes and sweet potatoes with the back of a spoon and mix into the sauce. Stir in almonds and garam masala (or curry powder). Remove from the heat. Let stand 10 minutes before serving to allow flavors to develop.


Nutrition

  • Serving: Per serving
  • Calories: 230
  • Carbohydrates: 43g
  • Fat: 5g
  • Protein: 5g
  • Dietary Fiber: 9g
  • Saturated Fat: 0g
  • Monounsaturated Fat: 3g
  • Cholesterol: 0mg
  • Potassium: 1014mg
  • Sodium: 638mg
  • Exchanges: 2 starch, 1 vegetable, 1 fat
  • Carbohydrate Servings: 2

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