Eggplant-Shallot Stew

Eggplant-Shallot Stew

This simple combination of coarsely mashed eggplant and shallots makes a quick vegetarian side dish or main dish.

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

Serves Prep Time Total Time
6 30 min 30 min

Directions

Ingredients

  • 1 tablespoon canola oil
  • 1 tablespoon coriander seeds
  • 1 dried red chile, such as Thai, cayenne or chile de arbol
  • 1 teaspoon tamarind concentrate, or juice of 1 large lime
  • 1 cup water
  • 1 teaspoon black or yellow mustard seed
  • 1 1/2 pounds eggplant, peeled and cut into 1/2-inch cubes (6 cups)
  • 1 cup thinly sliced shallots, (about 3 large)
  • 1/2 teaspoon salt
  • 2 tablespoon finely chopped fresh cilantro

Cooking Instruction

Step 1

Heat oil in a large saucepan over medium-high heat; add coriander seeds and chile; toast until the coriander turns reddish brown and the chile is slightly blackened, about 30 seconds. With a slotted spoon, transfer spices to a plate to cool. Grind in spice grinder or mortar and pestle until the mixture is the texture of coarsely ground black pepper.

Step 2

Dissolve tamarind concentrate (or lime juice) in water. Reheat the oil over medium-high heat; add mustard seeds. When the seeds begin to pop, cover the pan. As soon as the popping stops, add eggplant and shallots; cook, stirring constantly, for 1 minute. Add the tamarind (or lime juice) mixture, salt and the ground spices; bring to a boil. Reduce heat to medium-low, cover and simmer until the eggplant is fork-tender, 3 to 5 minutes. Coarsely mash the stew with a potato masher. Sprinkle with cilantro and serve.


Nutrition

  • Serving: Per serving
  • Calories: 69
  • Carbohydrates: 10g
  • Fat: 3g
  • Protein: 2g
  • Dietary Fiber: 4g
  • Saturated Fat: 0g
  • Monounsaturated Fat: 2g
  • Cholesterol: 0mg
  • Potassium: 297mg
  • Sodium: 200mg
  • Exchanges: 1 starch, 2 vegetable, 1/2 fat
  • Carbohydrate Servings: 1

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