Eggplant has a host of vitamins and is a good source of fibre. Pumpkins are very low in calories and are rich in potassium. Chickpeas are superstars of the food world when it comes to providing dietary fibre and other nutrients like folate.
The nutritionals include 1/2 cup cooked rice per person.
This recipe is low fat, low sodium, low sugar and is gluten free.
- 1 tbsp. olive oil
- 1 small onion, chopped
- 1 small eggplant, diced into cubes
- 1/4 (300g) pumpkin pumpkin, peeled and cubed
- 4 tbsp. Tikka Masala Curry Paste (Pataks Brand)
- 1 x 425g can Chickpeas drained and rinsed
- 1 can diced tomatoes
- 1.5 cups water
- 1 tsp. brown sugar
- Preheat large saucepan over high heat, add oil and onion and cook until lightly browned.
- Add the eggplant to the onion and cook for 8-10 minutes until golden brown in colour.
- Now add the Curry Paste and stir 1 minute. Add pumpkin and water. Stir.
- Add tomatoes and sugar. Stir. Simmer for 20 mins.
- Add can of chickpeas and stir through. Simmer a further 10 mins until pumpkin is cooked.
- Serve immediately with cous cous or rice of your choice.
|Average Serve||Average 100g|
|Energy||1340 kJ||283 kJ|
|320 Cal||68 Cal|
|Protein||9.5 g||2.0 g|
|Fat, total||9.5 g||2.0 g|
|- Saturated||1.3 g||0.3 g|
|Carbohydrate||44.1 g||9.3 g|
|- Sugars||14.1 g||3.0 g|
|Sodium||469 mg||99 mg|