Spicy baby aubergine stew with coriander & mint

Spicy baby aubergine stew with coriander & mint

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(22 ratings)

Prep: 10 mins Cook: 45 mins

Easy

Serves 4
Superhealthy and high in fibre too, this miraculous Middle Eastern one-pot is under 150 calories per serve and counts as 5 of your 5-a-day

Nutrition and extra info

  • Vegetarian
  • Healthy

Nutrition: per serving

  • kcal148
  • fat7g
  • saturates1g
  • carbs16g
  • sugars13g
  • fibre6g
  • protein5g
  • salt0.31g
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Ingredients

  • 2 tbsp olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 2 red onions, sliced
  • 4 garlic cloves, smashed
  • 2 red chilli, deseeded and sliced, or 2-3 dried red chillies left whole
  • 2 tsp coriander seeds, toasted and crushed

    Coriander seed

    kor-ee-and-er seed

    The small, creamy brown seeds of the coriander plant give dishes a warm, aromatic and slightly…

  • 2 tsp cumin seeds, toasted and crushed
  • 16 baby aubergines, left whole with stalk intact

    Aubergine

    oh-ber-geen

    Although it's technically a fruit (a berry, to be exact), the aubergine is used as a…

  • 2 x 400g cans chopped tomatoes

    Tomato

    toe-mart-oh

    A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

  • 2 tsp sugar

    Sugar

    shuh-ga

    Honey and syrups made from concentrated fruit juice were the earliest known sweeteners. Today,…

  • bunch mint leaves, roughly chopped

    Mint

    mi-nt

    There are several types of mint, each with its own subtle difference in flavour and appearance.…

  • bunch coriander, roughly chopped
  • couscous and yogurt to serve

    Couscous

    koos-koos

    Consisting of many tiny granules made from steamed and dried durum wheat, couscous has become a…

Method

  1. Heat oil in a heavy-based saucepan, add the onions and garlic and cook until they begin to colour. Add the chillies, coriander and cumin seeds. When the seeds give off a nutty aroma, toss in the whole aubergines, coating them in the onion and spices.

  2. Tip in tomatoes and sugar, cover and gently cook for 40 mins, until aubergines are tender.

  3. Season sauce and toss in half the mint and coriander. Cover and simmer for 2 mins. Sprinkle over remaining herbs and serve with couscous and yogurt.

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Comments (26)

LindytheCook's picture
5

Delicious! We have it with tzatziki and toasted pitta breads. It's a winner.

MSchiebroek's picture
5

Love love love this recipe! So simple and so tasty!

DrFussi's picture

Delicious low cal, worked brilliantly in slow cooker

lucindamorrell's picture

Just made this and had it with rice (with apricots, cinnamon and a lil knob of butter) and the whole thing was yummy! Unfort the aubergines I used didn't hold their colour but it was a full flavour dish and really simple to make.

elaines's picture
5

Lovely depth of flavour

treesiepops's picture
4

Really lovely - I used baby aubergines, but put some slits in them half way through cooking to speed it up a little bit (maybe my baby aubergines were a bit bigger than normal baby ones!?). Did away with the couscous and yoghurt, and served mine with some spinach and cooked quinoa stirred through.

londonalicat's picture
4

I used an olive oil spray to fry the veggies in, and added 1tsp of argan oil (a Morrocan oil with a nutty flavour) towards the end for flavour. I also replaced the sugar with two diced prunes - they cooked down into the sauce and made it thicker and richer as well as sweeter. And I added 1tsp each of ground cinnamon and Ras el Hanout to the coriander and cumin for depth, a bit of diced ginger to replace some of the chilli (I'm a bit of a wimp), a couple of drops of lemon juice at the end for zing, and a drained can of chickpeas for heft. It's gorgeous!

princessjennywren's picture
4

Very nice dish, you could taste all the flavours in a nice balance - very tasty to say it's low calorie. Use normal aubergene as couldn't find baby ones. Would definitely make again.

caliandris's picture

There seems to be dispute over the number of calories in a baby aubergine. Some sources say 20 and some say 55 per baby aubergine. Even if you calculate using the lower figure, I still make this 213 calories per serving:
240 cals 2 tabs olive oil
132 cals two red onions
16 cals four garlic cloves
36 cals two red chillies
10 cals two tsp coriander seeds
16 cals two tsp cumin seeds
320 cals if 20 each baby aubergine
54 cals in two tins chopped tomatoes
30 cals in two teaspoons of sugar
1 cal in mint and coriander

That equals 855 calories in total. If the aubergine is more than 20 calories per piece, it would be more, of course. If you add yoghurt and couscous, that would add even more calories. For someone on a strict diet, even the extra 50 calories (50 more than you state) is a big deal.

lou_lou_82's picture
5

One of my new favourite dinners! Very tasty and low in calories, so perfect. I have made this several times, and it freezes well too. It's great on it's own, but I am going to cook it for friends next week, adding diced chicken pieces to bulk it out a little.

gelid_girl's picture
4

Nyom! What a fab dish. I served this with toasted almond couscous and Nigella's Georgian green beans. It would also be great if you had one or two vegetarians at a dinner party. You could make herb crusted roast lamb for the meat eaters, aubergines for the veggies, and cous cous and green beans for all. Will definitely be having again.

levislevis's picture
5

made with two medium size aubergines, it was okay....tasted more like pasta sauce.
soo the next day i used the leftover as sauce added to linguine and it was lovely, had more depth than sauces you buy.
will definately make again as pasta sauce,
and will try again with small aubergines and half the tomato as part of a main

adamj1984's picture
4

It's a tasty enough dish, but doesn't really stand on its own for a veggie meal. I would do again, perhaps with some chicken tikka kebabs

jweg1210's picture
4

Really liked this, but my chilli had no heat to it. Next time will use dried chilli flakes which are more reliable. If you are on a purely veggie diet then maybe as Holly says, good idea to add some protein but if like me you eat meat/fish most days its got to be healthy to have a day off!
Like the majority of people used cubed normal aubergines - was cooked in 20 minutes rather than 40.

etainesiew's picture
5

Just made this for dinner and it's very tasty. I replaced the red chilies with 1 tablespoon of chili flakes instead. It's spicy enough for me. A good pairing with buttery couscous. I will definitely make this again.

sashahoare's picture

Very tasty, I also used regular aubergines and added some chickpeas. I used two teaspoons of sugar as directed but I think that makes it a bit too sweet.

cscollins's picture

We all really enjoyed this dish with some griddled salmon. Couldn't get baby aubergines so cubed 2 regular ones instead. Used one big red chilli and it gave quite a kick. This is a perfect filling side dish instead of potatoes, rice, pasta etc if you need to cut out the bad carbs. Definitely one to repeat again and again.

imol-e's picture
5

Thought this was a great recipe, we had it with couscous as suggested and found it tasty and filling. Will do it again.

hlovesfood's picture
4

Really tasty - enjoyed with warm pitta and tsatziki served in a big tagine! x

danicquinn's picture
4

very tasty - having lots of herbs made it very fragrant, too. It was filling, but could possibly have had some potato in it to give something a bit more substantial, too.

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