Estimated Nutrition (whole recipe, rough)
Counts 17 of 20 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 17 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Pumpkin | not in our table | 0 |
| Coriander | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 large eggplants , diced
- 1 cup diced tomatoes
- 1 cup diced onions
- 1 cup diced bell peppers (any color)
- 1 cup diced carrots
- 1 cup diced zucchini or squash
- 1 cup diced potatoes
- 3 cloves of garlic , minced
- 1-inch piece of ginger , grated
- 2 tablespoons vegetable oil
- 1 tablespoon curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon ground turmeric
- ½ teaspoon chile powder (optional, for heat)
- 2 cups vegetable broth or water
- Salt to taste
- Pepper to taste
- Fresh cilantro or parsley , chopped (for garnish )
Directions
In a large pot or Dutch oven, heat the vegetable oil over medium heat. Add the diced onions and sauté until they become translucent.
Stir in the minced garlic and grated ginger, and sauté for another minute until the mixture becomes aromatic.
Add the diced eggplants, tomatoes, bell peppers, carrots, zucchini, and potatoes to the pot. Mix well to combine all the vegetables.
Sprinkle the curry powder, ground cumin, ground coriander, ground turmeric, and chili powder (if using) over the vegetables. Season with salt and pepper to taste.
Pour the vegetable broth or water into the pot, covering the vegetables. Bring the mixture to a boil , then reduce the heat to a simmer .
Cover the pot and let the stew cook for about 20–25 minutes or until the vegetables are tender and the flavors have melded together.
Once the stew is ready, adjust the seasoning if needed.
Serve hot, garnished with fresh chopped cilantro or parsley for an extra burst of flavor.