Eggplant Stew (inspired by the traditional Pakistani dish “Bangan ka bharta”)

pinit

Portfolio Diet Score: 3.5 points per serving

  • Nuts & Seeds: 1 point
  • Plant Protein: 0.5 point
  • Viscous Fibre: 1.5 points
  • Oils (MUFAs): 0.5 point

Nutrition Information

Calories214.2 kcalMonounsaturated Fat4.0 g
Protein6.9 gPolyunsaturated Fat5.9 g
Bean Protein3.4 gTotal Carbohydrate24.6 g
Fat11.4 gDietary Fibre10.2 g
Saturated Fat1.0 gViscous Fibre1.0 g
(1 serving – 125 g): 1/4 recipe

Eggplant Stew (inspired by the traditional Pakistani dish “Bangan ka bharta”)

Difficulty: Intermediate Prep Time 10 min Cook Time 35 min Total Time 45 mins Servings: 4 Calories: 214.2 kcal (per serving)

Description

Portfolio Diet Score: 3.5 points per serving

  • Nuts & Seeds: 1 point
  • Plant Protein: 0.5 point
  • Viscous Fibre: 1.5 points
  • Oils (MUFAs): 0.5

Ingredients

Instructions

  1. Preheat oven to 450°F.

  2. Place whole eggplants on a baking tray, drizzle with 2 tsp canola oil evenly and roast for approximately 20-25 minutes.

  3. While eggplant is roasting, place a medium pot on medium heat with remaining canola oil. Add cumin seeds and diced onion, and sauté until soft; about 5 minutes.

  4. Add tomatoes, turmeric, crushed red chili powder, green peas, psyllium husk, garlic, ginger, and walnuts and cook for 5-7 minutes.

  5. When eggplant is roasted, peel skin off or carve out the core with a spoon. Mash the eggplant* and mix it with other ingredients in the pot.

  6. Cook for an additional 10-15 minutes and serve warm. Add salt to taste.

Note

  • * Completely mash up all eggplant pieces in the pot for a smooth texture.
  • Leftovers can be refrigerated for 1-2 days.
Keywords: Nuts & Seeds, Plant Protein, Viscous Fibre, Oils (MUFAs)

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