The Indian Vegan Kitchen_ More Than 150 Quick and Healthy Homestyle Recipes - Madhu Gadia [50]
5. Remove eggplant halves and pat dry inside and outside of the shells. Fill the eggplant shells with the stuffing.
6. Heat the remaining 2 tablespoons of oil on medium-high heat in a nonstick fry pan large enough to hold all the eggplant halves in a single layer. Add the stuffed eggplants with filled side up in a single layer. Cover with lid and cook for 5 to 7 minutes, until the eggplant shells are tender. (The bottom of the eggplants will be slightly burned.) Remove lid and cook for another 2 minutes.
7. Using tongs, transfer eggplants to a serving dish. Serve hot over bed of rice or with flatbread.
NUTRITION INFORMATION PER SERVING:
Calories: 123; Total Fat: 7 g (Saturated
Fat: 0.5 g); Carbohydrate: 14 g; Protein: 2 g;
Fiber: 5 g; Sodium: 413 mg
GF
Mashed Eggplant
Baingan Bharta
PREP: 10 minutes
COOK : 60 minutes
MAKES : 4 servings
SERVING SIZE : ¼ cup
Bharta is usually made by grilling the eggplant until the skin is burned, giving the eggplant a smoky flavor. The charcoaled skin is removed and the tender inside pulp of the eggplant is spiced to perfection.
1 medium eggplant (about 1 pound)
2 tablespoons canola or vegetable oil
½ teaspoon cumin seeds
¾ cup onion, finely chopped
1 cup tomatoes, finely chopped
2 teaspoons green chiles, finely chopped, or
½ teaspoon cayenne pepper, to taste
2 teaspoons ground coriander
1 teaspoon fennel seeds, ground
½ teaspoon salt
1. (The eggplant can be grilled or baked in the oven.) Preheat grill.
2. Grill the eggplant on high heat for 20 to 30 minutes, turning periodically. (Or preheat the oven to 450ºF. Lightly oil the eggplant, place in an oven-safe tray, and bake for 30 to 40 minutes, turning once or twice.) The skin of the eggplant will become dark brown to almost burned. Place in a bowl and cover with lid for 10 to 15 minutes. Once the eggplant is cool enough to handle, slowly remove the skin, scraping all eggplant pulp from the skin. Keep all the juices that come out of the eggplant. Discard the skin. Mash the pulp with a fork and set aside. (You’ll have about 1 cup pulp.)
3. Heat oil in a nonstick skillet over medium-high heat. Add cumin seeds and cook for a few seconds until golden brown. Add onion and fry 2 to 3 minutes until golden brown. Add tomatoes and green chiles. Cover and cook for 2 to 3 minutes. Mash the tomatoes with the back of a spoon or a potato masher, making a sauce-like consistency. Stir in coriander, fennel seed powder, and salt.
4. Stirring in a folding motion, add the mashed eggplant. Reduce heat and cook for 5 to 7 minutes, stirring occasionally, until the eggplant becomes shiny as the oil rises to the top. Transfer to a serving container and serve hot with flatbread and dal.
NOTE: If desired, especially in summer (eggplant season), grill or bake several eggplants at a time, remove the skin, and make pulp. Divide the eggplant into 1-cup portions and freeze up to 6 months. Thaw and follow steps 2 to 4.
NUTRITION INFORMATION PER SERVING:
Calories: 108; Total Fat: 7 g (Saturated Fat: 1 g);
Carbohydrate: 11 g; Protein: 2 g; Fiber: 5 g;
Sodium: 296 mg
GF, LF
Potato Stew
Lipte Aloo
PREP : 10 minutes
COOK :30 minutes
MAKES : 6 servings
SERVING SIZE : ½ cup
Potato curry goes with anything. It is a favorite of children and adults alike. The curry or the sauce can be runny or fairly thick, depending on what you are in the mood for or what else you’re serving. I use canned tomato sauce for convenience. Serve with Puri (page 166) and turn any meal into a festive one.
3 medium potatoes (about 3 cups), peeled and
diced
½ teaspoon whole coriander seeds
¼ teaspoon fennel seeds
⅛ teaspoon asafetida powder
½ teaspoon cumin seeds
¼ teaspoon fenugreek seeds
3-4 whole red chiles
1 tablespoon canola or vegetable oil
¼ cup tomato sauce, or 1 medium tomato,
crushed
½ teaspoon turmeric
2 teaspoons ground coriander
¼ teaspoon