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Healthy Meals, Healthy Hearts
Healthy Hints
Enjoy this dish with a clear conscience. If you chop the aubergine skins into the finished dish, you'll get even more fibre.
Ingredients
Ingredients
2 large aubergine
1 tbsp rapeseed (canola) oil
1 tsp cumin seeds
1 medium onion, chopped
1/2 tsp fresh garlic, crushed
1 tsp fresh ginger, crushed
2 large tomato, chopped
1/2 tsp turmeric
1 tsp cumin and coriander powder
1/2 tsp coriander powder
1/2 tsp black pepper, coarsely ground
1/2 tsp fresh green chilli, (or red) crushed
1 tbsp fenugreek leaf, chopped
1 tsp lemon juice
2 tbsp coriander, chopped (with stalks)
What does this chart mean?
- Calories81kcal
- Protein2.5g
- Fat4.0g
- Saturated fat0.5g
- Carbohydrate9.0g
- Sugars (Total)6.0g
- Fibre3.5g
- Salt0.1g
Directions
1. Wash the aubergines, prick all over with a sharp knife and cook in a microwave oven, on a high heat, for 20 minutes.
2. Cut the aubergines in half, scoop out the pulp and remove any seeded sections.
3. Heat a saucepan, and add the oil, cumin seeds and onions. Stir continuously until the onions are soft and lightly brown at the edges.
4. Add the garlic and ginger and cook for 1 minute.
5. Add the tomatoes, turmeric, cumin coriander powder, black pepper, chillies and fenugreek, and cook for another 2 minutes.
6. Add the aubergine pulp and lemon juice and cook for a further 10 minutes on a low heat. Add the chopped coriander. Cook for 1 minute and then serve.
Tip: Cooked peas can also be added to give a sweeter flavour.
