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Sweet Potato, Eggplant and Coconut Curry

Serves 6

If you're trying to increase your vegetable intake, here's a delicious and quick vegetable curry that you can prepare in about 30 minutes. That's a taste sensation and speed cooking in one delicious meal. 

Ingredients

650g eggplants (use finger eggplants if they are available although regular eggplants are fine)

2 sprays Extra Virgin Olive Oil Spray

1 large brown onion, chopped finely

1tsp fresh ginger, peeled and grated finely

1 medium red chilli, chopped (optional)

2 cloves fresh garlic, crushed or chopped finely

1 tsp ground cumin

1 tsp turmeric

1 tsp garam masala

800g orange sweet potato, peeled and cut into 2.5cm cubes

270ml can of reduced fat (lite) coconut milk

400g can diced tomatoes, no added salt product

1 cup (250ml) liquid vegetable stock, reduced salt

1 cup uncooked rice, low GI varieties are basmati or doongara, cook according to packet instructions (should make 3 cups cooked rice)

Cooking instructions

1. Preheat oven to 180 degrees.

 

2. Quarter finger-sized eggplants (if you have regular large eggplants, cut them into 2cm wide and 5cm long fingers). Place on an oven tray lined with baking paper and spray with olive oil spray. Bake for 20 minutes or until golden and soft.

 

3. Heat another spray of olive oil in a large saucepan, cook onion, ginger, chilli and garlic for a

couple of minutes, stirring constantly. Add spices and cook for another couple of minutes,

stirring again. Add sweet potato, tossing it around in the pot to coat it in the spices.

 

4. Add coconut milk and tomatoes to the pan and bring to a simmer. Cook covered for 20 minutes until the sweet potato is tender. Stir in the baked eggplant and return to a simmer.

 

5. Cook rice as per the packet instructions.

 

6. Serve curry on top of ½ cup cooked rice.

Nutritional Information:

 

per serve

per 100g

Energy

1378KJ

268KJ

Protein

7.5g

1.5g

Fat

5.9g

1.1g

Saturated Fat

3.3g

0.6g

Carbohydrate

56.3g

10.9g

Sugars

14.2g

2.8g

Fibre

9.6g

1.9g

Sodium

143.5mg

27.9mg

Sweet Potato Eggplant and Coconut Curry

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