Heart-Healthy Eggplant Subji
Elevate your dinner menu with this flavorful and nutritious Heart-Healthy Eggplant Subji, a vibrant Indian-inspired dish that's as wholesome as it is delicious. Made with tender cubes of eggplant simmered in a fragrant blend of spices like cumin, coriander, turmeric, and a hint of chili powder, this subji bursts with bold, earthy flavors. Sautéed onions, garlic, and ginger create a rich base, while juicy tomatoes and a touch of olive oil enhance its heart-smart appeal. Ready in just 35 minutes, this easy-to-make recipe is perfect for serving with whole grain roti or brown rice, making it a satisfying, plant-based meal for four. Garnished with fresh cilantro, this low-fat, nutrient-rich dish is a must for anyone looking to enjoy healthy eating without compromising on taste.
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Recipe Information
Ingredients
- 500 grams eggplant
- 1 tablespoon olive oil
- 1 teaspoon cumin seeds
- 1 medium onion
- 1 teaspoon ginger paste
- 1 teaspoon garlic paste
- 0.5 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 1 teaspoon cumin powder
- 0.5 teaspoon red chili powder
- 1 large tomato
- 0.5 teaspoon salt
- 100 milliliters water
- 2 tablespoons fresh cilantro
Instructions
Wash and dice the eggplant into bite-sized cubes.
Heat the olive oil in a large non-stick pan over medium heat.
Add cumin seeds to the hot oil and let them sizzle for about 30 seconds until fragrant.
Chop the onion finely and add it to the pan. Sauté for about 3 minutes until the onion becomes translucent.
Add the ginger paste and garlic paste, and sauté for another 2 minutes.
Stir in the turmeric powder, coriander powder, cumin powder, and red chili powder. Mix well to coat the onions.
Dice the tomato and add it to the pan. Cook for 3-4 minutes until the tomato softens.
Add the diced eggplant to the pan, stir well to combine with the spices and onions.
Season with salt and add the water. Stir everything together.
Cover the pan and reduce the heat to low. Let it simmer for 10-12 minutes, stirring occasionally, until the eggplant is tender.
Remove the lid and increase the heat to medium-high. Cook for an additional 2-3 minutes to evaporate excess moisture.
Garnish with freshly chopped cilantro before serving.
Serve hot as a side dish or with whole grain roti or brown rice for a heart-healthy meal.
Nutrition Facts
Calories |
463 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.3 g | 22% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3884 mg | 169% | |
| Total Carbohydrate | 74.1 g | 27% | |
| Dietary Fiber | 22.3 g | 80% | |
| Total Sugars | 41.2 g | ||
| Protein | 11.8 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 196 mg | 15% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 2086 mg | 44% | |
*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.
