One-Pot Eggplant Lentil Curry

• khẩu phần: 4 servings
• thời gian hoạt động: 5 minutes
• tổng thời gian: 30 minutes

Nguyên liệu

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)

Hướng dẫn

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!

Dinh dưỡng

• Kích thước Khẩu phần: 1
• Calo: 237
• Tổng Chất béo: 8 g
• Chất béo bão hòa: 3 g
• Chất béo không bão hòa: 4 g
• Chất béo chuyển hóa: 0 g
• Cholesterol: 0 mg
• Natri: 1182 mg
• Tổng Carbohydrate: 38 g
• Chất xơ: 11 g
• Tổng Đường: 13 g
• Chất đạm: 8 g