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30-Minute Indian Eggplant Curry (Brinjal Curry)
This easy eggplant curry recipe is healthy, flavour packed and a terrific Indian curry dish — with all of the cooking taking place in one pot. Also known as brinjal curry, cubes of eggplant (aubergine, for some!) and potatoes simmer in a thick and spicy tomato sauce to create this nourishing vegan curry. Recipe is gluten free, and it isn't drenched in oil either
Ingredients
- 1 tbsp olive oil, extra virgin, Benefits of olive oil
- 1 tsp mustard seeds
- 1 tbsp garlic, fresh cloves, grated
- 2 cinnamon sticks, small, Indian variety
- 1 bay leaf
- 1 cup tomato puree, thick sauce style, not store-bought tube
- 2 tsp curry powder
- 2 tsp coriander seeds, processed into powder
- ½ tsp turmeric powder
- 3 green chillies, washed, finely chopped
- ¾ tsp salt, sea salt
- 3 eggplant, Asian long and thin variety, washed, cut into medium pieces
- 2 potatoes, medium, golden heart or yellow flesh, washed, cut into medium pieces
- ½ cup water
- ½ tsp garam masala
- ½ cup coriander, fresh, packed cup, washed, finely chopped for garnish
- 2 tbsp lemon juice, freshly squeezed
Instructions
- Heat a large pan and add oil, mustard seeds, garlic, cinnamon sticks and bay leaf. Temper the whole spices along with the garlic on low heat until the spices and garlic release their aroma.
- Next, add the tomato puree, curry powder, turmeric coriander powder, salt and green chillies to the pan. To prevent spluttering, keep the heat low at this stage. Simmer on low heat for 1-2 minutes.
- When the oil begins to separate and appear on the surface of the sauce, add eggplant, potatoes and water. Stir well to coat all the pieces, and simmer on low-medium heat for 15 minutes (covered) or until the eggplant and potatoes are cooked through. Don't forget to check in halfway to be sure the curry isn't sticking to the bottom of your pan. Stir gently so as not to break up the eggplant potato pieces.
- Garnish with lemon juice, garam masala and fresh cilantro. Enjoy with soft roti.
Notes
- To ensure uniform cooking, cut the eggplant and potatoes similar sizes.
- Use golden heart, yellow flesh or baby potatoes because the type of potato does make a difference.
- The fresher the coriander the better to intensify the flavour of your eggplant curry.
- Try and opt for coriander seeds and crush them into powder. This is a game-changer when it comes to flavour.
- Add more or fewer potatoes to suit your individual needs.
- Adjust the heat of this curry by increasing or decreasing the number of green chillies.
Nutrition Information:
Calories: 332kcal (17%)Carbohydrates: 64g (21%)Protein: 14g (28%)Fat: 6g (9%)Saturated Fat: 1g (5%)Polyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 677mg (28%)Potassium: 2919mg (83%)Fiber: 20g (80%)Sugar: 20g (22%)Vitamin A: 1829IU (37%)Vitamin C: 204mg (247%)Calcium: 460mg (46%)Iron: 15mg (83%)
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
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