Search

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.


Category


TweetSave
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.

Greek Style Chicken Skewers1. Can substitute vegetables with any vegetable of your choice. 2. If skewers are not available, then can use the oven at 400 degrees for 20-25 mins cooking time.