Heart-Healthy Eggplant Subji

Indulge in the vibrant flavors of our Heart-Healthy Eggplant Subji, a wholesome and satisfying dish that's as nutritious as it is delicious. This quick and easy Indian-inspired recipe features tender eggplant simmered in a fragrant medley of cumin, turmeric, coriander, and garlic, all brought together with a touch of heart-friendly olive oil. With just 15 minutes of prep and a 20-minute cook time, this low-sodium and antioxidant-rich subji is perfect for busy weeknights. Serve it with whole-grain roti or brown rice for a balanced, heart-healthy meal that’s bursting with flavor. Garnished with fresh cilantro, this comforting dish is sure to become a family favorite! Keywords: heart-healthy eggplant recipe, eggplant subji, Indian vegetarian dish, quick healthy dinner.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 grams eggplant
• 1 tablespoon olive oil
• 1 teaspoon cumin seeds
• 1 medium onion
• 1 teaspoon ginger paste
• 1 teaspoon garlic paste
• 0.5 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 1 teaspoon cumin powder
• 0.5 teaspoon red chili powder
• 1 large tomato
• 0.5 teaspoon salt
• 100 milliliters water
• 2 tablespoons fresh cilantro

Directions

Step 1

Wash and dice the eggplant into bite-sized cubes.

Step 2

Heat the olive oil in a large non-stick pan over medium heat.

Step 3

Add cumin seeds to the hot oil and let them sizzle for about 30 seconds until fragrant.

Step 4

Chop the onion finely and add it to the pan. Sauté for about 3 minutes until the onion becomes translucent.

Step 5

Add the ginger paste and garlic paste, and sauté for another 2 minutes.

Step 6

Stir in the turmeric powder, coriander powder, cumin powder, and red chili powder. Mix well to coat the onions.

Step 7

Dice the tomato and add it to the pan. Cook for 3-4 minutes until the tomato softens.

Step 8

Add the diced eggplant to the pan, stir well to combine with the spices and onions.

Step 9

Season with salt and add the water. Stir everything together.

Step 10

Cover the pan and reduce the heat to low. Let it simmer for 10-12 minutes, stirring occasionally, until the eggplant is tender.

Step 11

Remove the lid and increase the heat to medium-high. Cook for an additional 2-3 minutes to evaporate excess moisture.

Step 12

Garnish with freshly chopped cilantro before serving.

Step 13

Serve hot as a side dish or with whole grain roti or brown rice for a heart-healthy meal.

Nutrition Facts

Serving size	977.5 grams (977.5g)

Amount per serving	% Daily Value*
Calories	463

Total Fat 17.30g	22%
Saturated Fat 2.60g	13%
Polyunsaturated Fat 1.90g
Cholesterol 0mg	0%
Sodium 3884mg	169%
Total Carbohydrate 74.10g	27%
Dietary Fiber 22.30g	80%
Total Sugars 41.20g
Protein 11.80g	24%

Vitamin D 0IU	0%
Calcium 196mg	15%
Iron 8mg	43%
Potassium 2086mg	44%

*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: 31.2%

Protein: 9.5%

Carbs: 59.4%