Photo: Swathi Handique
Estimated Nutrition (whole recipe, rough)
359
Calories
13g
Protein
15g
Fat
47g
Carbs
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Seed | 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
- 10 mL (2 tsp) vegetable oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 15 mL (1 tbsp) fresh ginger, minced
- 1 small eggplant, chopped (about 90 g/3 oz)
- 15 mL (1 tbsp) curry powder
- 2 mL (½ tsp) cumin seeds
- 375 mL (1 ½ cups) lower sodium vegetable broth
- 1 can (540 mL/19 oz) no salt added lentils, drained and rinsed
- 1 tomato, diced
- 125 mL (½ cup) fresh cilantro leaves, chopped
Directions
1
In a saucepan, heat oil over medium heat and cook onion, garlic and ginger for 3 minutes or until softened.
2
Stir in eggplant, curry powder and cumin, sauté for 1 minute.
3
Add broth, lentils and tomato; bring to a simmer.
4
Cook, stirring occasionally about 15 minutes or until eggplant is very tender. Stir in cilantro to serve.
By Health Canada ·
Recipe sourced from
food_guide_canada