Eggplant & Sweet Potatoes Curry

With the cooler weather coming, curry or dhal is usually one of my favourite dish to cook at home. Think a big pot of hot curry, the aromas coming from the spices and the sauteed onion, ginger and garlic…one word- YUM!!!

This eggplant & sweet potatoes curry seems to have a long list of ingredients, but when you look closely, they are mostly herbs and spices that are used to flavour the curry. These herbs and spices contain a type of plant chemical known as phytochemicals, which has antioxidants and anti-inflammatory actions and are particularly great in supporting the body immune system, especially in this cooler weather. I have also listed more of the beneficial properties of these herbs and spices down below:

  • Onion: has an antimicrobial effect and is an excellent source of certain dietary fibres which act as prebiotics for the gut bacteria.

  • Garlic: peer-reviewed research has shown that garlic lowers blood pressure, beneficial for the cardiovascular system, and has anti-inflammatory properties. It is an excellent source of calcium, phosphorus, and selenium, and also contains significant amounts of vitamin C, B6, and manganese.

  • Ginger: is renowned as an anti-inflammatory and is known to be an aid in digestion. It is an excellent source of vitamin C, magnesium, potassium, manganese & copper. It helps to prevent nausea and can relieve morning sickness, and several studies have shown it to be an effective pain reliever.

  • Turmeric: curcumin, the principal curcuminoid in turmeric, which gives it its yellow colour has antioxidant, anti-inflammatory, antiviral, antibacterial, and antifungal properties. In subjects with rheumatoid arthritis, dietary curcumin improved flexibility and reduced joint swelling. Clinical trials in humans indicate that the systemic bioavailability of curcumin is relatively low; however, adding a pinch of black pepper to turmeric will highly boost the levels.

  • Cumin: aids digestion by increasing the activity of digestive proteins, naturally rich in iron, and contains many plant compounds such as phenols and flavonoids that are rich in antioxidant properties.

  • Coriander: contains significant amounts of vitamin K, folate, and potassium. Research indicates that it helps to lower cholesterol, blood pressure, and blood sugar levels.

  • Chilli: high beta- carotene content and have antioxidant properties, as well as being a source of vitamins C, B6, K1, potassium, iron, manganese, and magnesium. The active component in chilli, capsaicin, has antibacterial and analgesic properties.

Note* Onion and garlic may trigger digestion discomforts such as severe bloating and flatulence in some people, particularly for people with Small Intestinal Bacteria Overgrowth (SIBO). If this is something you experience, please address it with your health practitioner.

It does not matter if you are a big fan of curry or not, spices can be added to many dishes to help flavour the dish- think roasted vegetables, stews, soups, or even in teas! The options are endless. To make it easier for you, I am sharing one of my favourite eggplant & sweet potatoes curry. The creaminess of the eggplant and the sweetness coming from the sweet potatoes simmered in the sweet-and-sour spicy curry sauce will bring your taste buds on a wild adventure. The curry can be served with some brown rice and your choice of protein- my favourite being a bowl of warm dhal!

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Serves 2

Ingredients:

For the oven:

  • 1 small sweet potato (cut into bite-size pieces)

  • 1 medium-sized eggplant (cut into bite-size pieces)

  • Salt & pepper

  • 3 tablespoons of olive oil

For the tomato curry sauce:

  • 2 tablespoons coconut oil

  • 1 red onion, finely diced

  • 2 garlic clove, finely chopped

  • Half a thumb size ginger, finely grated

  • teaspoon garam masala

  • 1 teaspoon turmeric powder

  • 2 teaspoons cumin powder

  • 1 teaspoon coriander powder

  • ½ teaspoon chili powder

  • 1 teaspoon salt

  • ½ teaspoon black pepper

  • 2 fresh tomatoes, diced

  • 1 canned cherry tomatoes

  • 2 teaspoon of coconut sugar

  • Handful of coriander (for garnish) 

 

1)   Preheat the oven to 180°C oven. Place the sweet potatoes and eggplants onto a tray, season with salt & pepper and drizzle with olive oil. Baked for 25-30 minutes until soft, turn the eggplant and sweet potatoes halfway through so it cooks evenly. Once cooked, remove from the oven.

2)   While waiting for the eggplant and sweet potatoes to cook, prepare the tomato curry sauce. Heat the oil in a large pan over medium heat. Add the onion, garlic, and ginger. Sautee for about 2 minutes until onions are soft and translucent.

3)   Add all the spices, salt, and pepper, mix them well and cook for a minute. Add the fresh and canned tomatoes, coconut sugar and stir well. Lower the heat, cover the pan with a lid and simmer gently for 5 minutes, stirring occasionally. 

4)   Add the baked sweet potatoes and eggplants, stir well, and cover the pan with the lid. Turn the heat onto low heat; let it simmer for 10 minutes until the sauce thickens up, stirring occasionally.

5)   Serve the curry in a bowl and garnish with coriander leaves.

Phei Yee Yap