The Saratoga Farmers’ Market is full of the fall vegetable harvest including eggplant, cauliflower, onion and even fresh ginger. These vegetables blend beautifully in the Indian-spiced stew recipe below. Serve it over whole grain couscous for a hardy vegetarian meal.
This recipe is from the recipe collection at Cornell University’s Eat 3 Campaign: Eat Well, Eat Local, Eat Together. You can find more delicious recipes using local foods at www.eat3.org, and learn about the benefits of eating well, eating locally grown foods, and eating together as a family.
Indian-Spiced Eggplant & Cauliflower Stew
1 pound eggplant*, cut into 1-inch chunks
3 cups cauliflower florets*
1 large onion*
1 pound tomatoes, diced
1 15-ounce can of chickpeas, rinsed
½ cup water
2 tablespoons curry powder
1 teaspoons ground cumin
1 teaspoons ground mustard seeds
1½ tablespoons canola or vegetable oil
2 cloves garlic, minced
1 teaspoon grated fresh ginger*
¾ teaspoon salt
½ cup nonfat plain yogurt (optional)
Toast the curry powder, cumin and mustard seeds in a pot over medium heat, stirring for about 1 minute until the spices begin to darken. Transfer to a small bowl.
Add oil, onion, garlic, ginger and salt to the pot. Stir for 3-4 minutes until softened.
Stir in eggplant, cauliflower, tomatoes, chickpeas, water, and reserved spices. Bring to a simmer and cook for about 10 minutes.
Top each serving with a dollop of yogurt, if desired. Makes 6 servings.
Nutrition per serving: 160 calories; 5g fat, 0g saturated fat; 0mg cholesterol; 480mg sodium; 24g carbohydrate; 6g protein.
This market recipe appears courtesy of Diane Whitten at Cornell Cooperative Extension and The Saratogian. Ingredients marked with an asterisk (*) are available at the Saratoga Farmers’ Market.
For information about food and nutrition, contact Diane Whitten at Cornell Cooperative Extension at 885-8995 or email firstname.lastname@example.org.