Heart-Healthy Brinjal Curry
Delight your taste buds while keeping your heart happy with this vibrant Heart-Healthy Brinjal Curry! This wholesome recipe transforms tender brinjal (eggplant) into a rich and flavorful curry infused with aromatic spices like cumin, coriander, turmeric, and mustard seeds. Sautéed in heart-friendly olive or canola oil and complemented by fresh garlic, ginger, and juicy tomatoes, this dish is both nutritious and satisfying. Perfectly balancing bold flavors with gentle heat, it’s a low-sodium, nutrient-packed option that pairs beautifully with steamed brown rice or whole grain flatbread for a complete, healthy meal. Whether you’re looking for a vegetarian main course or a flavorful side, this easy-to-make curry is ready in just under an hour, making it ideal for weeknights or beyond!
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Recipe Information
Ingredients
- 500 grams Brinjal (eggplant)
- 2 tablespoons Oil (preferably olive or canola)
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 1 medium Onion, finely chopped
- 3 pieces Garlic cloves, minced
- 1 inch piece Ginger, minced
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin powder
- 0.5 teaspoon Red chili powder (adjust to taste)
- 2 medium Tomatoes, chopped
- 1 teaspoon Salt
- 2 tablespoons Fresh coriander leaves, chopped
- 200 milliliters Water
Instructions
Wash and cut the brinjal into 1-inch cubes, keeping them immersed in water with a pinch of salt to prevent oxidation.
Heat the oil in a large pan over medium heat. Add mustard seeds and cumin seeds, and allow them to splutter.
Add the chopped onion and sauté until it turns translucent.
Add the minced garlic and ginger, and sauté for another minute until fragrant.
Stir in the turmeric powder, coriander powder, cumin powder, and red chili powder. Cook for 30 seconds to release the oils in the spices.
Add the chopped tomatoes and cook until they soften and the oil starts to separate from the mixture.
Drain the brinjal pieces and add them to the pan, stirring well to coat them with the spice mixture.
Add salt and water, mix well, and cover the pan. Cook on low heat for about 15-20 minutes, or until the brinjal is tender, stirring occasionally.
Check for seasoning and adjust as necessary. If desired, simmer uncovered for a few minutes to thicken the curry.
Garnish with fresh coriander leaves before serving.
Serve hot with steamed brown rice or whole grain flatbread for a heart-healthy meal.
Nutrition Facts
Calories |
517 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2410 mg | 105% | |
| Total Carbohydrate | 59.5 g | 22% | |
| Dietary Fiber | 22.7 g | 81% | |
| Total Sugars | 29.2 g | ||
| Protein | 11.4 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 199 mg | 15% | |
| Iron | 7.5 mg | 42% | |
| Potassium | 2135 mg | 45% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
