Eggplant and Garbanzo Bean Curry
The recipe I’ll be taking you through is really going to help you top up on fibre. Did you know you’re meant to consume 30 grams of the stuff every day?? It’s well worth following the guidelines, because fibre can help ward off all sorts of unpleasant conditions... And it’s a sure fire way to keep your belly full, which means less snacking – one of the keys to weight loss. So let’s get started on our Aubergine & Chick Pea Curry – also known as Eggplant and Garbanzo bean curry in some parts of the world!!
Ingredients
Instructions
8 steps
Remove the skin from the eggplant and cut up into cubes (approx. 1” x 1” / 2.5cm x 2.5cm).
In a bowl, mix the eggplant with the salt and set aside for 10 minutes, to allow the eggplant to ‘sweat’ out some of its moisture. Afterwards, use some paper towels to soak up the moisture. Don’t worry if the eggplant pieces go brown or a bit darker – that’s just the oxidisation process.
Chop the onion into small pieces.
Put the frying pan over a medium heat and add the olive/coconut oil – when it’s hot, coat the pan with the oil and add half the spices – cooking them this way releases the flavour from the spices.
After a minute or so, add the chopped onion and the rest of the spices (mix it all up so the spices coat the onions) and cook for another 3 – 5 mins or until the onions are translucent.
Add the eggplant and chickpeas / garbanzo beans. Mix and cook for another 5 mins.
Now add the coconut milk, chopped tomatoes and vinegar, then stir it up, put a lid on the pan and leave it to cook on a low-medium heat for 10 mins
Serve with rice, pitta bread, naan or a baked sweet potato for a more filling meal
Notes: Instructions
If you want rice with your curry, remember to boil in time to serve it with your meal. If its brown rice you’re cooking, you should probably put it on the hob before you start cooking the curry as brown rice can take up to 40 mins, depending on the variety – check the label.
Notes: Background
Fibre
- This dish is a great source of fibre, with 13g per serving.
- According to the British nutrition Foundation, the average adult needs 30g of fibre each day.
- Fibre has lots of health benefits:
- It can reduce your risk of heart disease, diabetes and some cancers
- It can help weight control (it’s filling, so you’re less likely to snack between meals)
- It’s important for digestive health – helping waste move through the digestive tract more quickly, which is better for the gut and can help to prevent constipation.
- But it’s important to drink plenty of fluids (8-10 glasses per day for adults) too – water helps fibre move smoothly through the digestive system, so the more fibre you eat, the more water you need.
Photos
Notes: Ingredients
Spices – storage
- In this dish, we’re using curry powder, cumin, coriander, cinnamon and chili flakes.
- It’s important to store your spices, in order to preserve their flavour, aroma and colour.
- Make sure you store them in air-tight containers (jars or Tupperware), in a cool, dry place.
- Avoid storing them close to the oven, dishwasher or fridge – out of the way of heat and moisture.
Spices – cooking
- It’s important to fry spices in order to release their flavours. Dry-frying is an option, but for the purposes of this recipe, it’s better to dry them in oil (along with the onions). This way of frying spices tends to enhance their flavours, making them bolder and more intense in flavour, brighter in colour, and fresher in aroma.
Coconut milk
- Made by grating the coconut flesh (the white part) and soaking in hot water. The coconut cream rises to the top and can be skimmed off. The remaining liquid is squeezed through a cheesecloth to extract a white liquid that is coconut milk.
- By repeating this process, the coconut milk becomes thinner. The thicker version is used for desserts and rich sauces. Thin coconut milk is used for cooking curries and soups.
- Coconuts are highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous.
- Coconut milk is lactose free, which means it’s good for vegans and people with lactose intolerance.
- 100 ml of coconut milk includes: 154 calories, 1.4g protein, 15g fat and 3.4g carbohydrate
