Heart-Healthy Eggplant Subji
Indulge in the vibrant flavors of our Heart-Healthy Eggplant Subji, a wholesome and satisfying dish that's as nutritious as it is delicious. This quick and easy Indian-inspired recipe features tender eggplant simmered in a fragrant medley of cumin, turmeric, coriander, and garlic, all brought together with a touch of heart-friendly olive oil. With just 15 minutes of prep and a 20-minute cook time, this low-sodium and antioxidant-rich subji is perfect for busy weeknights. Serve it with whole-grain roti or brown rice for a balanced, heart-healthy meal that’s bursting with flavor. Garnished with fresh cilantro, this comforting dish is sure to become a family favorite! Keywords: heart-healthy eggplant recipe, eggplant subji, Indian vegetarian dish, quick healthy dinner.
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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
Directions
Step 1
Wash and dice the eggplant into bite-sized cubes.
Step 2
Heat the olive oil in a large non-stick pan over medium heat.
Step 3
Add cumin seeds to the hot oil and let them sizzle for about 30 seconds until fragrant.
Step 4
Chop the onion finely and add it to the pan. Sauté for about 3 minutes until the onion becomes translucent.
Step 5
Add the ginger paste and garlic paste, and sauté for another 2 minutes.
Step 6
Stir in the turmeric powder, coriander powder, cumin powder, and red chili powder. Mix well to coat the onions.
Step 7
Dice the tomato and add it to the pan. Cook for 3-4 minutes until the tomato softens.
Step 8
Add the diced eggplant to the pan, stir well to combine with the spices and onions.
Step 9
Season with salt and add the water. Stir everything together.
Step 10
Cover the pan and reduce the heat to low. Let it simmer for 10-12 minutes, stirring occasionally, until the eggplant is tender.
Step 11
Remove the lid and increase the heat to medium-high. Cook for an additional 2-3 minutes to evaporate excess moisture.
Step 12
Garnish with freshly chopped cilantro before serving.
Step 13
Serve hot as a side dish or with whole grain roti or brown rice for a heart-healthy meal.
Nutrition Facts
| Serving size | (977.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 463.0 |
| Total Fat 17.3g | 0% |
| Saturated Fat 2.6g | 0% |
| Polyunsaturated Fat 1.9g | |
| Cholesterol 0mg | 0% |
| Sodium 3884.3mg | 0% |
| Total Carbohydrate 74.1g | 0% |
| Dietary Fiber 22.3g | 0% |
| Total Sugars 41.2g | |
| Protein 11.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 196.4mg | 0% |
| Iron 7.8mg | 0% |
| Potassium 2086.3mg | 0% |
Source of Calories