One-Pot Eggplant Lentil Curry

• 份量: 4 servings
• 准备时间: 5 minutes
• 总时间: 30 minutes

配料

1 tablespoon neutral oil

½ Tablespoon cumin seeds

½ Tablespoon wholegrain mustard

1 large onion

4 cloves garlic, crushed

1 inch ginger, finely grated

1 Tablespoon ground coriander

¼ tsp cayenne pepper

¼ tsp black pepper

3 medium tomatoes

1 large aubergine (450-500g or 16-17.5 ounces)

1 cup split red lentils

1 teaspoon salt

3 cups vegetable stock (720ml)

2 Tablespoons lemon juice

½ Tablespoon brown sugar

Optional ½ tsp garam masala

Optional, ¼ cup coconut milk (but highly recommended)

步骤

Prep the vegetables and measure out the other ingredients. Eggplant should be medium dice (1-2cm cubes), smaller and they will be too soft, larger and they will take too long to cook through.

Heat oil until hot on medium-high heat.

Add cumin seeds.

When the cumin seeds start crackling and browning, add the mustard seeds, quickly mix, cover (the seeds will sputter and “jump” out of the pan), and cook for one minute.

Add the onions, mix well, and fry for around five minutes until softened and lightly browned.

Add the crushed garlic, grated ginger, coriander, cayenne, and black pepper. Mix well and cook for one minute.

Add the chopped tomatoes and eggplant. Mix well until coated with the onion and spices and fry for 7-10 minutes or until the tomatoes have completely broken down and the eggplant has softened.

Add the stock, lentils, and salt. Bring to a boil, reduce heat to medium-low to maintain at a lively simmer, and cook uncovered for 7-10 minutes until the lentils and eggplant are cooked but not mushy and disintegrating.

Add the lemon juice, brown sugar, and garam masala. Stir well and taste and add more salt if necessary. Stir in the optional ingredients (coconut milk and garam masala) if using. Enjoy!

营养

• 每份大小: 1
• 卡路里: 237
• 总脂肪: 8 g
• 饱和脂肪: 3 g
• 不饱和脂肪: 4 g
• 反式脂肪: 0 g
• 胆固醇: 0 mg
• 钠: 1182 mg
• 总碳水化合物: 38 g
• 膳食纤维: 11 g
• 总糖: 13 g
• 蛋白质: 8 g