Navy Beans and Eggplant Curry
1 (16-ounce) can navy Beans, drained and
rinsed
1 medium eggplant, peeled and cubed
1/2 teaspoon salt
1 tablespoon plus 2 teaspoons vegetable oil, divided
2 tablespoons curry powder
1 teaspoon cumin
2 cloves garlic, minced
1/4 teaspoon black pepper
3/4 cup vegetable stock
2 carrots, sliced
2 cups potatoes, diced
1 green bell pepper, sliced
2 cups onions, chopped
2 cups cauliflower florets
2 medium zucchini, sliced
2 cups tomatoes, peeled and chopped, reserving liquid
1/4 cup raisins
8 tablespoons plain lowfat yogurt
- Place eggplant cubes in a colander and
sprinkle evenly with salt. Set aside for 30 minutes to dry.
- Heat 1 tablespoon oil in a large nonstick
skillet. Add eggplant and cook, stirring often, for about 5 minutes.
Remove eggplant from pan and set aside.
- Heat remaining oil in skillet and add
curry, cumin, garlic, and pepper. Stir in stock, and cook for
2 minutes.
- Add carrots, potatoes, green pepper, onions,
and cauliflower. Cover and simmer for 5 to 7 minutes.
- Return the eggplant to the pan and add
beans, zucchini tomatoes, and raisins. Cover and simmer for 10
minutes.
- Serve with a dollop of yogurt.
Makes 8 servings
NUTRITIONAL INFORMATION (per serving)
Servings per recipe: 8
Serving size: 1 1/2 cups
Calories: 310
Carbohydrates: 58g
Fat: 4g
Cholesterol: 2mg
Protein: 10g
Fiber: 9g
Sodium: 377mg (595mg using canned beans)
FOOD EXCHANGES
2 starch/bread
1 lean meat
2 fruit
Recipe provided courtesy Michigan Bean Commission.
