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Spicy Black-Eyed Pea Curry with Swiss Chard and Roasted Eggplant

 
Spicy Black-Eyed Pea Curry with Swiss Chard and Roasted Eggplant
Image ©
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.01

$1.01 per serving

32 people like this recipe

32 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan side dish Indian,Asian
spoonacular Score:99%

Spoonacular Score: 99%

 

The recipe Spicy Black-Eyed Pea Curry with Swiss Chard and Roasted Eggplant is ready in roughly 45 minutes and is definitely a spectacular gluten free and vegan option for lovers of Indian food. This recipe makes 6 servings with 130 calories, 7g of protein, and 2g of fat each. For 99 cents per serving, this recipe covers 21% of your daily requirements of vitamins and minerals. A few people made this recipe, and 32 would say it hit the spot. A mixture of chilies, olive oil, garam masala, and a handful of other ingredients are all it takes to make this recipe so delicious. All things considered, we decided this recipe deserves a spoonacular score of 98%. This score is amazing. Try Black-eyed Peas In A Spicy Goan Curry, Black-eyed Peas In A Spicy Goan Curry, and Roasted Butternut Squash, Black Bean and Swiss Chard Quinoa Bibimbap for similar recipes.

Chenin Blanc, Gewurztraminer, and Riesling are great choices for Asian. The best wine for Asian food depends on the cuisine and dish - of course - but these acidic whites pair with a number of traditional meals, spicy or not. You could try Mulderbosch Chenin Blanc. Reviewers quite like it with a 4.2 out of 5 star rating and a price of about 15 dollars per bottle.

Mulderbosch Chenin Blanc

Pale yellow in color, with a hint of green. A clean, lively wine with abundant lemon and lime aromas on the nose, with nuances of nutmeg and cloves. Well-balanced and elegant, but with some weight and a powerful follow-through. Stylistically dry and lightly oaked, this is an excellent wine to enjoy with food.

» Get this wine on Wine.com

Ingredients

Servings:
2 cups
2 cups cooked dried black eyed peas
cooked dried black eyed peas
2 tsps
2 tsps curry powder
curry powder
0.5 tsps
0.5 tsps garam masala
garam masala
1 large
1 large italian globe eggplant
italian globe eggplant
0.5 tsps
0.5 tsps ground coriander
ground coriander
0.5 tsps
0.5 tsps ground cumin
ground cumin
0.5 tsps
0.5 tsps mustard powder
mustard powder
3
3  lemon (juice)
lemon (juice)
2 tsps
2 tsps olive oil
olive oil
2
2  green red chilies
green red chilies
1 tsp
1 tsp sea salt
sea salt
2
2  shallots
shallots
1 bunch
1 bunch trimmed swiss chard
trimmed swiss chard
1 medium
1 medium tomato
tomato
5 Tbsps
5 Tbsps water
water
2 cups cooked dried black eyed peas
2 cups
cooked dried black eyed peas
2 tsps curry powder
2 tsps
curry powder
0.5 tsps garam masala
0.5 tsps
garam masala
1 large italian globe eggplant
1 large
italian globe eggplant
0.5 tsps ground coriander
0.5 tsps
ground coriander
0.5 tsps ground cumin
0.5 tsps
ground cumin
0.5 tsps mustard powder
0.5 tsps
mustard powder
3  lemon (juice)
3
lemon (juice)
2 tsps olive oil
2 tsps
olive oil
2  green red chilies
2
green red chilies
1 tsp sea salt
1 tsp
sea salt
2  shallots
2
shallots
1 bunch trimmed swiss chard
1 bunch
trimmed swiss chard
1 medium tomato
1 medium
tomato
5 Tbsps water
5 Tbsps
water

Equipment

roasting pan
roasting pan
sauce pan
sauce pan
sieve
sieve
oven
oven
frying pan
frying pan
roasting pan
roasting pan
sauce pan
sauce pan
sieve
sieve
oven
oven
frying pan
frying pan


Instructions

Read the detailed instructions on Food and Spice

Price Breakdown

Cost per Serving: $1.02
Ingredient
2 cups cooked dried black eyed peas
2 teaspoons curry powder
½ teaspoons garam masala
1 large italian globe eggplant
½ teaspoons ground coriander
½ teaspoons ground cumin
½ teaspoons mustard powder
3 lemon (juice)
2 teaspoons olive oil
2 green red chilies
1 teaspoon sea salt
2 shallots
1 bunch trimmed swiss chard
1 medium tomato
Price
$0.52
$0.20
$0.13
$1.52
$0.06
$0.07
$0.05
$0.61
$0.10
$0.80
$0.03
$0.28
$1.33
$0.46
$6.14

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

Price Tips

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

Cooking Tips

  • If you don't have shallots, you can try substituting leek, onion, or green onion along with a clove of garlic. The flavor won't be the same, but it should do in a pinch.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • Beans freeze well, so don't throw out your leftovers!

Disclaimer

Nutritional Information

Quickview
130 Calories
7g Protein
2g Total Fat
23g Carbs
87% Health Score
Limit These
Calories
130
7%

Fat
2g
4%

  Saturated Fat
0.35g
2%

Carbohydrates
23g
8%

  Sugar
7g
8%

Cholesterol
0.0mg
0%

Sodium
502mg
22%

Get Enough Of These
Protein
7g
14%

Vitamin K
423µg
404%

Vitamin A
3407IU
68%

Vitamin C
47mg
58%

Folate
156µg
39%

Manganese
0.75mg
38%

Fiber
8g
32%

Magnesium
93mg
23%

Potassium
680mg
19%

Copper
0.36mg
18%

Iron
3mg
18%

Vitamin B6
0.31mg
15%

Phosphorus
153mg
15%

Vitamin B1
0.2mg
13%

Vitamin E
1mg
13%

Zinc
1mg
8%

Vitamin B2
0.13mg
8%

Vitamin B3
1mg
7%

Vitamin B5
0.63mg
6%

Calcium
61mg
6%

Selenium
2µg
4%

covered percent of daily need

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