Eggplant is a highly nutritious vegetable that benefits the brain, the heart, and the immune system. It contains phytonutrients that increase blood circulation to brain, hence promoting mental alertness and focus. Eggplant is easily available in many parts of the world. Hence eggplant recipes form an essential part of multiple traditional and native cuisines.
Eggplant Health Benefits and Nutrition Profile
Eggplant is a good source of minerals as Copper, Potassium, Magnesium, Calcium, and Phosphorus. It is rich in Vitamins as Vitamin C,Folate, B Vitamins, Vitamin A as Beta Carotene. It contains phytonutrient Nasunin, which is a powerful antioxidant and protects brain.
It is also known as Brinjal and Aubergine. Health benefits of eggplant are impressive due to high antioxidant content and rich minerals and Vitamins profile. Here is a list of some benefits.
- Promotion of healthy skin and hair
- Prevention from cancer
- Promotion of heart health
- Protection of brain
- Lowering down of cholesterol
- Supports Diabetic health as it helps to manage blood sugar levels
- Boost Immune System
Eggplant Consumption and Suitability
Eggplant is commonly used as a meat substitute in many cuisines.This eggplant recipe is a delicious Indian style curry with peanuts paste. It is rich, creamy, and melts in mouth bursting with flavours of Indian spices.
This eggplant recipe is ideal for winters as it contains multiple ingredients with heating tendency, hence it helps to fight cold and cough. Pitta prakruti persons should only consume this preparation in moderation as it aggravates Pitta Dosha and may trigger skin rashes. Kapha and Vata prakruti persons would find this preparation to be highly beneficial.
Eggplant skin is highly nutritious and shouldn’t be wasted as multiple antioxidants and water soluble nutrients lie in there. Always try to cook eggplants with the skin. It is perfectly edible and imparts a delicious taste to the curries and preparations.
This recipe is suggested for heart patients, Diabetic patients, Cancer patients, and for new mothers. It should be avoided in Pregnancy for its heating tendency. This preparation should be given to kids in smaller portion size as well.
Eggplant Recipes – Curry with Peanut Paste – List of Ingredients
Serves 3-4 persons
- 7 – 8 Small eggplants, around 600 g. Eggplants come in multiple variations in terms of colour size and shape. While selecting for this recipe, go for the ones that have less seeds and more pulp and total weight for this preparation in around 600 g.
- 2 Tablespoons peanuts. Lightly Roasted is preferable. If raw, then the flavour is not as good.
- 3 – 4 Medium sized Tomatoes. If you prefer less tangy, 3 is enough.
- 1 large Onion
- 1 inch Ginger piece.
- 2-3 cloves of Garlic.
- Salt to taste
- 1 Teaspoon of Turmeric
- 2 Teaspoons of Coriander seeds powder
- 1 Teaspoon of Curry Powder or Kitchen King Masala (optional)
- Few twigs of fresh Coriander leaves
- 2 Tablespoons of Mustard oil or Ghee
Eggplant Recipes – Curry with Peanut Paste – Method of Preparation
Time of Preparation – 10 mins, Time of Cooking – 20 mins
- Wash the eggplants and cut them into 1 inch cubes along with the skin.
- Lightly roast the peanuts if not yet roasted.
- Remove the skin of peanuts by rubbing it off once the peanuts are cold. (optional).
- Cut the Onions, Garlic, and Ginger into small pieces.
- Finely chop the tomatoes or grind them to make puree. Finely chop coriander leaves.
- Add peanuts along with onion, garlic, and ginger to a grinder and run it down to make a smooth paste.
- Heat the skillet and add cooking oil.
- Add Mustard seeds and let the seeds splutter.
- Add the peanut paste and roast it well by stirring it continuously on low flame for 5 mins.
- Add Turmeric, Salt, Curry powder, and Coriander powder. Again stir and roast the mix for another 2 mins.
- Add chopped tomatoes and cover the skillet for 5 mins, till the tomatoes are mushy and have mixed well with the paste.
- Add the cubed eggplant. Mix well and let the mix cook on low flame till the eggplants are mushy and have formed a uniform mix with the rest of the ingredients.
- Close the flame and keep covered. Let the mix cook in its own steam for another 5 mins.
- Garnish with chopped coriander leaves and serve with fresh Indian flatbread “Roti” or steamed rice.