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
| Calories | 214.2 kcal | Monounsaturated Fat | 4.0 g |
| Protein | 6.9 g | Polyunsaturated Fat | 5.9 g |
| Bean Protein | 3.4 g | Total Carbohydrate | 24.6 g |
| Fat | 11.4 g | Dietary Fibre | 10.2 g |
| Saturated Fat | 1.0 g | Viscous Fibre | 1.0 g |
Eggplant Stew (inspired by the traditional Pakistani dish “Bangan ka bharta”)
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
-
Preheat oven to 450°F.
-
Place whole eggplants on a baking tray, drizzle with 2 tsp canola oil evenly and roast for approximately 20-25 minutes.
-
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.
-
Add tomatoes, turmeric, crushed red chili powder, green peas, psyllium husk, garlic, ginger, and walnuts and cook for 5-7 minutes.
-
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.
-
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.
English 
French