Vegan Recipes: Eggplant Curry or Brinjal Side Dish Recipe
Eggplant or Brinjal Curry
We get many varieties of eggplant/brinjal at the market. Most of them taste similar; however, they differ in color, size, and texture. For making eggplant/brinjal curry, I like to use the large dark purple eggplant. The reason being, they are fleshy and easy to roast on the stovetop.
Eggplants are a rich source of vitamins, minerals, and nutrients. They contain vitamin K, vitamin C, and vitamin B-6, thiamin, niacin, magnesium, phosphorus, copper, dietary fiber, folic acid, potassium, and manganese. They don't contain cholesterol or saturated fat.
This Curry: It is different from other normal curries because of the ingredients used in it, such as tamarind, jaggery, onion, green chili, etc. The whole combination gives a fresh and sharp taste to the tongue. This is a delicious side dish having a tangy and sweet taste.
The major health benefits of eating eggplant/brinjal:
- Digestion: This veggie is a rich source of dietary fiber. Hence, it prevents constipation and eases bowel movements.
- Weight control: Eggplant/brinjal does not contain any fat and cholesterol. Hence, there is no risk of being overweight by eating them. As this veggie is abundant in dietary fiber, eating it gives a filled feeling, thus, controls the excess food intake.
- Prevents cancer: Eggplant/brinjal has natural antioxidants that protect the body from getting infections and cancer growth. It has vitamin C that is helpful to keep the best immune system. The manganese in the veggie is considered as a natural antioxidant and is an essential mineral. It is known to contain unusual organic antioxidants that exhibit inhibitory activity against free radicals, as well as antibacterial and antiviral activities.
- Boosts bone health: The great news about consuming eggplant is that it helps in preventing osteoporosis and bone degeneration. Phenolic compounds are responsible for unique coloring in vegetables, including the color of eggplant. This compound has been linked to reducing osteoporosis and to improved bone health. One more point worth to note here is, eggplant/brinjal contains calcium and iron, which are integral for bone health and overall strength.
- Brain activities: Eggplant/brinjal is a wonderful source of phytonutrients which are known to boost mental health and cognitive activities. It increases the amount of blood flow to the brain. By supplying oxygen-rich blood to the brain, it boosts the capacity of memory and analytical thought. The potassium in the eggplant also acts as the brain booster. Considering all these benefits to the brain activities, eggplant can be proudly called as 'brain food'.
- Prevents anemia: Iron deficiency may cause anemia. Anemia leads to a headache, migraine, fatigue, weakness, depression, and cognitive malfunction. Eating eggplant/brinjal that has rich iron in their flesh can prevent iron deficiency and anemia. The copper present in eggplant is also an essential component of red blood cells. Eggplant supplies both iron and copper which help in increasing the red blood count which in turn boosts strength in the body.
The Kind I Prefer to Use
- 2 eggplants/brinjal, big, purple color, roasted
- 1/3 cup onion, finely chopped
- 1 tbsp or more jaggery, powdered
- 2 pinches asafoetida/hing
- 1 tsp salt to taste
- 3 green chilies, slit lengthwise
- 1 tbsp coriander/cilantro, finely chopped
- 2 tsp tamarind paste, soak tamarind in water to get the paste
- 2 tsp oil(coconut oil preferred), for the tempering
- 8 no curry leaves, for the tempering
- 1 tsp black gram split, for the tempering
- 1 tsp mustard seeds, for the tempering
Step-By-Step Images and Cooking Instructions:
- Occasionally, eggplant tends to have worms inside. Select eggplants/brinjal for roasting, the ones with a clear skin that has no holes on the skin.
- Apply oil thinly on the skin. Roast it on the stove top. See that all sides are roasted properly. It may take about ten minutes on low fire. Remove from the stove. Keep for cooling.
- Remove and discard the outer skin. Because you have applied oil on the skin, it becomes easy for removing the skin from the roasted eggplant. Keep the flesh aside.
- Take a mixing bowl. Add roasted eggplant flesh, asafoetida, tamarind pulp, powdered jaggery, slit green chilies, and salt. Mix the contents with your fingers and ensure that there is no lump in it. Throw chopped onion, chopped coriander into the mixing bowl, and mix well. Check for the taste, adjust the taste.
- Tempering: Heat some oil (as per measurement) in a small hand pan. Throw mustard seeds to it. Let it crackle. Add black gram split and curry leaves. Let the heat be lower. When the black gram turns golden brown, put off the fire. Transfer the content to the mixing bowl with the eggplant curry. Mix well while serving this side dish with pancakes or with rice.
|Serving size: 1/2 cup|
|Calories from Fat||36|
|% Daily Value *|
|Fat 4 g||6%|
|Carbohydrates 10 g||3%|
|Fiber 3 g||12%|
|Protein 2 g||4%|
|Cholesterol 0 mg|
|Sodium 15 mg||1%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
© 2016 ShailaSheshadri