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Aubergine and Broccoli Curry with Bulgur Wheat

Somi Igbene PhD ANutrMarch 16, 2021

Aubergine and Broccoli Curry with Bulgur Wheat is a light, yet filling dish that is perfect for your lunch box and equally great for dinner.

As of 2017, only 29% of adults and 18% of children in the UK were consuming the recommended five portions of fruits and vegetables. In the USA, according to the CDC’s Morbidity and Mortality Report, only 10% of adults meet this requirement. The statistics in Nigeria vary from state to state, with the highest reported rate being 29% in Oyo state.

According to science, the more fruits and vegetables you eat, the lower your risk for various chronic diseases. You can increase the number of fruits and vegetables you consume by making them a part of all your meals.

Simple tips to increase your fruit and vegetable intake:

  • Top your cold and hot breakfast cereals with fruits, and enjoy your savoury breakfasts with a side of veggies.
  • Make vegetable dips such as baba ganoush or hummus to enjoy with carrots, celery or sweet bell peppers.
  • Add vegetables to your curries and stews. This is by far my favourite way to sneak more vegetables into my meals. I use different vegetables to prevent boredom and to increase the range of nutrients in my diet.

I don’t know anyone who dislikes curry, do you?

They are so simple to make and easily customised. As long as you know which spices work well together, you can almost always come up with a winning combination. If you’re not confident enough to make spice blends, fear not, buy a ready-made one.

Basic curry powder or garam masala blend is sufficient to make a decent curry. And even if that proves too tricky, buy a ready-made curry paste. When choosing ready-made pastes, read the ingredient list to confirm that it doesn’t contain ingredients you may be allergic to. You also want to ensure that it contains minimal added sugar.

This aubergine and broccoli curry also contains edamame for a protein boost. You can use another legume of your choice or replace it with chicken or fish.

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Nutrition Unravelled

Antioxidants

Aubergines (eggplant) come in different sizes, shapes and colour. They all contain considerable amounts of antioxidants and minerals like potassium, folate and magnesium. The dark purple varieties are particularly rich in the antioxidant, chlorogenic acid and other flavonoids that fight free radicals. Chlorogenic acid also slows glucose release into the bloodstream after a meal. Aubergine is a good source of fibre.

Broccoli is rich in vitamin C, carotenoids, and other compounds (glucosinolates and myrosinase) that boost DNA repair and fight cancer growth.

Healthy Fats

Coconut milk, though high in saturated fat,  is a rich source of medium-chain triglycerides (MCTs). MCTs lower the risk of heart disease and raise the  ‘good’ high-density lipoprotein (HDL) cholesterol without affecting the levels of bad, low-density lipoprotein (LDL) cholesterol.

Protein

Edamame is an excellent source of plant protein. It is one of a few sources of complete plant protein, and it is associated with numerous health benefits including lowering blood pressure and serum cholesterol levels. Proteins are essential for muscle and tissue repair, and enzyme and hormone production. Protein also improves satiation, so it a good idea to always include a source of protein at every meal.

 

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Aubergine and Broccoli Curry

Aubergine and Broccoli Curry with Bulgur Wheat

  • Author: Somi Igbene
  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Total Time: 35 minutes
  • Yield: Serves 2-4 1x
  • Category: Lunch/Dinner

Description

Nourishing aubergine, broccoli and edamame curry


Ingredients

Scale
  • 2 large aubergines, chopped
  • 300g broccoli florets
  • 1 teaspoon grated ginger
  • 250g edamame beans
  • 1 large red chilli
  • 3 small shallots
  • 3 garlic cloves
  • 2 tablespoons Madras curry powder
  • 1 teaspoon tamarind (optional)
  • 1 tablespoon coconut oil
  • 1 teaspoon sugar
  • 400ml can coconut milk
  • 1 vegetable stock cubes
  • Bulgur wheat, to serve

Instructions

Sprinkle a pinch of salt on the aubergine then toss well to combine. Brown the aubergines in a non-stick frying pan with (or without) 1 teaspoon of coconut oil then set aside.

Pulse ginger, shallots, garlic, chilli and coconut oil in a food processor to form a smooth paste. Combine with curry powder and tamarind then fry in a medium saucepan for 2-3 minutes or until fragrant.

Add vegetable stock cube, coconut milk, sugar and around 200ml of water. Bring to the boil then turn the heat down to simmer and cook for 10 minutes. Add broccoli, aubergine and edamame, season with salt and black pepper if needed, then cook for 4-5  minutes or until the vegetables are tender but not overly soft.

Serve over bulgur wheat or rice if you prefer, garnish with fresh coriander.


Notes

Aubergine tends to soak up oil when frying. You can combat this by sprinkling it with salt before frying.

Keywords: Aubergine, Broccoli, Edamame, Coconut

 

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