Nothing beats the winter blues, quite like a delicious and comforting curry. And while South Africans are no strangers to making curries, we bet you’ve never tried this winter vegetable curry. Ahead, find cookbook author Mokadi Itsweng‘s recipe for an aubergine, tomato and tamarind curry that’s sure to become a winter staple.
3 Benefits Of Aubergines & Why You Should Add Them To Any Winter Vegetable Curry
Also known as brinjal, or eggplant, aubergines are actually berries by botanical definition. But these berrilicious babes have a host of benefits that will have you reaching for them in the supermarket.
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1. They’re a nutrient-dense food
Dieticians will always emphasise the importance of eating nutrient-dense foods, especially if you’re trying to lose weight. One cup of raw aubergine contains 5g carbs, 3g fibre, 1g protein and 20 calories. It also contains 10% of your Recommended Dietary Intake (RDI) of manganese, 5% of your RDI of folate, 5% of your RDI of potassium, 4% of your RDI of Vitamin K and 3% of your RDI of Vitamin C.
2. They could help with weight loss
Insider secret: nutrient-dense, high fibre and low-calorie ingredients are your best friend when it comes to trying to lose weight. Aubergines are high in fibre, nutrient-dense and low in calories. The reason fibre is so great for weight loss efforts is because it moves through your digestive tract slowly, promoting satiety and fullness, keeping you fuller for longer which therefore reduces how many calories you eat.
READ MORE: This Creamy Kale Pasta Recipe Features Cottage Cheese As A Secret Ingredient
3. They’re high in antioxidants
Studies have shown that antioxidants could help prevent many types of chronic diseases like heart disease and cancer. One 2011 study found that animals that were fed raw or grilled eggplant for 30 days improved heart function and reduced heart attack severity. So go on and enjoy a bowl of delicious curry and your heart will thank you.
Aubergine, Tomato And Tamarind Curry
Ingredients
- 3 Tbsp Oil
- 2 Tbsp Curry paste
- 6 Curry leaves, finely sliced
- 1 Onion, finely chopped
- 3 Garlic cloves, finely grated
- 1 tsp Fresh ginger, grated
- 2 410g Tinned tomatoes, chopped
- 2 Tbsp 2 Tbsp Tamarind paste
- 2 Tbsp 2 Tbsp Brown sugar
- 4 Aubergines
- Seasoning herb salt to taste
- Handful of fresh coriander, chopped
Instructions
- Heat the oil in a saucepan and add the curry paste and leaves. Fry on medium heat for 2 minutes, then add the onion, garlic and ginger and cook for a further 5 minutes until the onion is soft.
- Add the tomatoes, tamarind and brown sugar. Cook the sauce for 30 minutes, stirring constantly and adding a little water should it get dry. When tasted, the sauce should be well reduced and full of flavour.
- While the sauce cooks, slice the aubergines into wedges and sprinkle some salt over. Leave them to stand with the salt for 10 minutes, covered, then squeeze the moisture out of them.
- Heat an extra 2 Tbsp oil in a pan and fry the aubergines on both sides, until lightly browned.
- When the sauce is halfway cooked, add the aubergines and cook for 15 minutes more. Season with herb salt and stir through the coriander.
- Serve warm with rice, dombolo (steamed bread) or roti.
