Bengan Masala (Eggplant)

Bengan Masala Eggplant
Yields4 Servings
DifficultyIntermediatePrep Time1 hrCook Time1 hrTotal Time2 hrs
 ¾ lb EggplantCut into 2-inch cubes (select Japanese style or thin, long, and purple eggplant)
 1 ½ tbsp CoconutShredded
 1 tbsp Cumin Seeds
 1 tbsp Coriander Seeds
 1 ½ tbsp Poppy Seeds
 1 ½ tsp Sesame Seeds
 ¾ tbsp Pomegranate Seeds
 ¾ tsp Turmeric
  cup PeanutsDry, roasted
 3 pieces Red Chilies
 Cooking Oil Spray
 4 pieces Curry Leavessmall
  cup Yellow OnionSmall diced
 ¾ tsp Kalonji Seeds (Black Nigella Seeds)
 1 ½ tbsp Garlic Paste
 ¾ cup YogurtFat-Free
 ¾ tsp Salt
 1 ½ cups Water
 3 tsp Olive Oil
1

Slice the eggplant into four parts and cut into small 2-inch cubes. Wash, drain and set aside.

2

In a medium non-stick wok, over medium heat, roast coconut, cumin, coriander, poppy, sesame and pomegranate seeds, turmeric, peanuts and red chilies for 2 minutes or until the aroma is released. Remove from heat and set aside to cool. Place in a coffee or spice grinder and grind until fine.

3

In the same wok, over medium heat, evenly spray cooking oil for 3 seconds. Add curry leaves, onions, kalonji seeds and garlic paste; sauté for 2 to 4 minutes.

4

Add eggplant and ground dry spices and stir for 2 minutes; add yogurt and stir again.

5

Add salt and water and stir; increase the heat to high and bring the dish to a simmer; cover and reduce heat to medium-low. Cook for 30 to 45 minutes until all the liquid has evaporated and the eggplant is tender when pierced with a fork.

6

Drizzle oil over the cooked eggplant and stir well.

7

Finish by spraying cooking oil for another 3 seconds.

8

Enjoy with brown rice or chappati (oatmeal or whole-wheat).

Chef's Tip:

The mixture of roasted spices is also excellent for meat and seafood recipes.


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Nutrition Facts

Serving Size 107g

Servings 4


Amount Per Serving
Calories 160Calories from Fat 90
% Daily Value *
Total Fat 10g16%
Saturated Fat 2g10%
Trans Fat 0g
Cholesterol 480mg160%
Total Carbohydrate 14g5%
Dietary Fiber 5g20%
Sugars 6g
Protein 6g12%

Vitamin C 6%
Calcium 10%
Iron 10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.