How to make Eggplant Green Curry
Eggplant green curry is a popular Thai dish made with eggplant, a variety of vegetables, and a flavorful green curry sauce. The curry sauce is made with green chili peppers, coconut milk, lemongrass, kaffir lime leaves, and other aromatic herbs and spices. The eggplant is sliced and cooked in the curry sauce until it becomes tender and absorbs all the delicious flavors.
Prep.: 15 minutes
Cooking time: 45 minutes
Servings: 4 servings
Ingredients:
- ¼ bunch of cilantro, finely chopped
- 1 large eggplant
- 2 tablespoons vegetable oil
- 1 teaspoon cumin seeds
- 1 medium onion, thinly sliced
- 1 tablespoon ginger
- 1 tablespoon curry spice
- 1 tomato, diced
- ½ cup plain yogurt
- 1 bell pepper, finely chopped
- 1 teaspoon salt
- 1 teaspoon garlic
Instructions:
Step 1:
Preheat the oven to 230 degrees C.
Step 2:
Cut and place eggplant on a medium baking sheet Bake for 20-30 minutes in preheated oven until done. Remove from heat, and cool.
Step 3:
Heat the oil in a medium saucepan over medium heat. Mix cumin and onion. Simmer until the onion becomes soft.
Step 4:
Combine the ginger, garlic, curry, and tomatoes in a saucepan and simmer for about 1 minute. Mix with yogurt. Add eggplant and pepper, pepper, and salt. Cover and simmer for 10 minutes over high heat. Remove the lid, reduce heat to low, and continue to simmer for about 5 minutes. Garnish with cilantro.
Nutrition:
Calories 146 kcal (9%)
Fat 8 g (11%)
Protein 4 g (8%)
Carbohydrates 15.2 g (4%)
Cholesterol 2 mg (0%)
Fiber 6.2 g (24%)
Sodium 739 mg (30%)
Health Benefits
Eggplant Green Curry is not only delicious, but it also offers many health benefits. Here are some of the health benefits of this dish:
- Good source of fiber: Eggplant is a great source of fiber, which is essential for maintaining a healthy digestive system.
- Rich in vitamins and minerals: Eggplant is rich in vitamins and minerals like vitamin C, vitamin K, folate, potassium, and manganese.
- Low in calories: Eggplant is low in calories, making it a great food for people who are trying to lose weight or maintain a healthy weight.
- Anti-inflammatory properties: The spices used in green curries, such as turmeric and ginger, have anti-inflammatory properties that can help reduce inflammation in the body.
- Antioxidants: The eggplant and other vegetables used in the curry are rich in antioxidants, which can help protect the body from damage caused by free radicals.
- Heart-healthy: The ingredients used in the curry, such as coconut milk and eggplant, are good for heart health. Coconut milk contains lauric acid, which has been shown to increase HDL (good) cholesterol levels, while eggplant contains potassium, which can help lower blood pressure.
- May help with blood sugar control: The eggplant used in the curry is rich in fiber, which can help slow down the absorption of sugar in the blood. This can help people with diabetes maintain better blood sugar control.
Overall, Eggplant Green Curry is a healthy and nutritious dish that offers many health benefits. By incorporating more plant-based dishes like this into your diet, you can improve your overall health and well-being.
Tips for Making Eggplant Green Curry
- Choose the right eggplant: Use Japanese or Chinese eggplants for this recipe, as they have a sweeter taste and a tender texture. Avoid using large American eggplants, as they can be bitter and have tough skin.
- Don’t overcook the eggplant: Eggplant can become mushy if overcooked, so be careful not to overcook it. Add the eggplant to the curry sauce towards the end of the cooking time, and cook until it is tender but still retains its shape.
- Use fresh ingredients: Use fresh ingredients whenever possible to make the curry sauce, as they will give a more vibrant and authentic flavor. If fresh herbs and spices are not available, use dried versions instead.
- Adjust the spiciness: Green curry can be quite spicy, so adjust the number of green chili peppers to your liking. You can also remove the seeds and membranes from the peppers to reduce the spiciness.
What To Serve with Eggplant Green Curry
- Eggplant green curry is usually served with steamed rice, but it can also be served with noodles or bread.
- The curry sauce is quite rich and flavorful, so a simple side dish like steamed vegetables or a salad would complement it well.
- Garnish the curry with fresh cilantro, chopped scallions, and a squeeze of lime juice for added freshness and flavor.
More Options
Eggplant green curry can be customized with your choice of vegetables, such as bell peppers, zucchini, and carrots. You can also add protein to the curry, such as tofu, chicken, or shrimp. Adjust the seasoning and spiciness to your liking, and enjoy this delicious and healthy Thai dish.
In conclusion
Eggplant green curry is a flavorful and healthy Thai dish that can be easily made at home with fresh ingredients and a few simple steps. Follow the tips above for making the perfect curry sauce and tender eggplant, and serve with rice or noodles for a satisfying meal. Customize the recipe with your choice of vegetables and protein, and enjoy the delicious flavors of Thai cuisine in the comfort of your own home.
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