Indian-Spiced Eggplant & Cauliflower Stew

Preparation

1. Heat a Dutch oven over medium heat. Add curry powder, garam masala and mustard seeds and toast, stirring, until the spices begin to darken, about 1 minute. Transfer to a small bowl.
2. Add oil, onion, garlic, ginger and salt to the pot and cook, stirring, until softened, 3 to 4 minutes. Stir in eggplant, cauliflower, tomatoes, chickpeas, water and the reserved spices. Bring to a simmer. Cover, reduce heat and cook, stirring occasionally, until the vegetables are tender, 15 to 20 minutes. Top each serving with a dollop of yogurt, if desired.

Tips & Notes

• Note: Hot Madras curry powder, located in the spice aisle of most supermarkets, adds a pleasant level of heat. Substitute regular curry powder for a milder flavor.
• Tip: Garam masala is a flavorful, fragrant blend of dry-roasted ground spices. It's in the spice section of most supermarkets and specialty stores.

Nutrition

Per serving: 198 calories; 6 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 31 g carbohydrates; 6 g protein; 8 g fiber; 605 mg sodium; 358 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value), Folate (22% dv), Iron (15% dv).

1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 2 vegetable, 1 very lean meat, 1 fat