Heart-Healthy Brinjal Curry

Experience the perfect balance of flavor and heart-friendly ingredients with this Heart-Healthy Brinjal Curry recipe! This one-pot dish features tender cubes of brinjal (eggplant) simmered in a fragrant blend of spices, including turmeric, cumin, and coriander, for an irresistibly aromatic curry. Using olive or canola oil, it's designed with wellness in mind, making it a lighter yet satisfying option for your table. Fresh garlic, ginger, and tomatoes enhance the curry's depth, while a final garnish of coriander adds a burst of freshness. Ready in just 45 minutes, this wholesome recipe pairs beautifully with steamed brown rice or whole-grain flatbreads, offering a nutritious meal that's as delicious as it is nourishing. Perfect for anyone seeking a flavorful vegan or vegetarian dish that's as kind to the heart as it is to the palate!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams Brinjal (eggplant)
• 2 tablespoons Oil (preferably olive or canola)
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 1 medium Onion, finely chopped
• 3 pieces Garlic cloves, minced
• 1 inch piece Ginger, minced
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 1 teaspoon Cumin powder
• 0.5 teaspoon Red chili powder (adjust to taste)
• 2 medium Tomatoes, chopped
• 1 teaspoon Salt
• 2 tablespoons Fresh coriander leaves, chopped
• 200 milliliters Water

Directions

Step 1

Wash and cut the brinjal into 1-inch cubes, keeping them immersed in water with a pinch of salt to prevent oxidation.

Step 2

Heat the oil in a large pan over medium heat. Add mustard seeds and cumin seeds, and allow them to splutter.

Step 3

Add the chopped onion and sauté until it turns translucent.

Step 4

Add the minced garlic and ginger, and sauté for another minute until fragrant.

Step 5

Stir in the turmeric powder, coriander powder, cumin powder, and red chili powder. Cook for 30 seconds to release the oils in the spices.

Step 6

Add the chopped tomatoes and cook until they soften and the oil starts to separate from the mixture.

Step 7

Drain the brinjal pieces and add them to the pan, stirring well to coat them with the spice mixture.

Step 8

Add salt and water, mix well, and cover the pan. Cook on low heat for about 15-20 minutes, or until the brinjal is tender, stirring occasionally.

Step 9

Check for seasoning and adjust as necessary. If desired, simmer uncovered for a few minutes to thicken the curry.

Step 10

Garnish with fresh coriander leaves before serving.

Step 11

Serve hot with steamed brown rice or whole grain flatbread for a heart-healthy meal.

Nutrition Facts

Serving size	1121.3 grams (1121.3g)

Amount per serving	% Daily Value*
Calories	517

Total Fat 31.50g	40%
Saturated Fat 4.20g	21%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 2410mg	105%
Total Carbohydrate 59.50g	22%
Dietary Fiber 22.70g	81%
Total Sugars 29.20g
Protein 11.40g	23%

Vitamin D 0IU	0%
Calcium 199mg	15%
Iron 8mg	42%
Potassium 2135mg	45%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 50.0%

Protein: 8.0%

Carbs: 42.0%