Mediterranean Diet Aloo Baingan (Potato and Eggplant Curry)

Delight in the wholesome flavors of Mediterranean Diet Aloo Baingan, a vibrant potato and eggplant curry that merges traditional Indian spices with heart-healthy Mediterranean ingredients. This plant-based recipe features tender chunks of eggplant and potatoes simmered in a fragrant tomato-onion base, enhanced with cumin, turmeric, and coriander for a rich, earthy aroma. Prepared with extra virgin olive oil and finished with a zesty splash of lemon juice and fresh cilantro, this dish is both light and nutrient-packed. Ready in under an hour, it’s a versatile option perfect for serving alongside whole-grain pita, brown rice, or quinoa, making it a flavorful and nutrient-dense meal for weeknight dinners or meal prep.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 2 medium eggplant
• 3 medium potatoes
• 3 tablespoons extra virgin olive oil
• 1 large onion
• 2 large fresh tomatoes
• 3 large garlic cloves
• 1 teaspoon cumin seeds
• 2 teaspoons ground coriander
• 1 teaspoon paprika
• 0.5 teaspoon turmeric powder
• 1 cup hot water
• 0.5 cup fresh cilantro
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon lemon juice

Directions

Step 1

Begin by washing and drying the eggplants and potatoes. Cut the eggplants into cubes and set them aside. Peel the potatoes and cut them into similar-sized cubes.

Step 2

Finely chop the onion, tomatoes, and garlic cloves. Set each aside separately.

Step 3

Heat the extra virgin olive oil in a large pan or skillet over medium heat. Add the cumin seeds and let them sizzle for about 30 seconds until they release their aroma.

Step 4

Add the chopped onions to the pan and sauté until they become translucent, about 5 minutes.

Step 5

Stir in the garlic and sauté for another minute until fragrant.

Step 6

Add the chopped tomatoes to the pan and cook until they begin to break down, approximately 4-5 minutes.

Step 7

Season the mixture with ground coriander, paprika, turmeric powder, salt, and black pepper. Stir everything well to combine.

Step 8

Add the cubed potatoes to the pan and coat them with the spice mixture. Cook for about 3-4 minutes.

Step 9

Follow with the cubed eggplant. Pour in a cup of hot water, stir, and bring the mixture to a gentle simmer.

Step 10

Cover the pan with a lid and let the curry cook on low heat for about 20-25 minutes or until the potatoes and eggplants are tender, stirring occasionally.

Step 11

Once cooked, adjust the seasoning if needed. Add the fresh lemon juice and garnish with freshly chopped cilantro.

Step 12

Serve the Aloo Baingan hot, ideally with whole-grain pita, brown rice, or quinoa to keep it fitting within the Mediterranean diet.

Nutrition Facts

Serving size	(2357.0g)

Amount per serving	% Daily Value*
Calories	1376.8

Total Fat 47.2g	0%
Saturated Fat 6.9g	0%
Polyunsaturated Fat 0.7g
Cholesterol 0mg	0%
Sodium 3632.5mg	0%
Total Carbohydrate 230.6g	0%
Dietary Fiber 53.2g	0%
Total Sugars 59.8g
Protein 33.1g	0%

Vitamin D 0IU	0%
Calcium 388.7mg	0%
Iron 15.1mg	0%
Potassium 6834.2mg	0%

*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.

Source of Calories

Fat: 28.7%

Protein: 8.9%

Carbs: 62.3%