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.
There is enough scientific evidence to show that the higher the quantity of fruits and vegetables you include in your diet, the lower your risk is for various chronic diseases. You shouldn’t limit your fruit and vegetable intake to snacks and dinner; you can make them a part of all of your meals.
Consider topping your cold and hot breakfast cereals with fruits, or enjoying your savoury breakfasts with a side of veggies. You can make vegetable dips such as baba ganoush or hummus to enjoy with carrots, celery or sweet bell peppers. You can also throw vegetables into your curries and stews. This is by far my favourite way to sneak in more vegetables into my meals. I alter the veggies I use all the time to prevent boredom and to also get in different nutrients into my diet.
I’m still yet to meet someone who doesn’t like curry! They are so simple to make and easily customised. As long as you have a good understanding of spices that work well together, you can almost always come up with a winning combination. If you’re not confident enough to make up your 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, ensure you read the ingredient list to confirm that it doesn’t contain any item that you may be allergic to. You also want to ensure that it is full of sugar or artificial ingredients that have no place on your plate or in your gut.
This aubergine and broccoli curry also includes nourishing edamame for a protein boost. You can use another legume of your choice or replace it with chicken or fish. I try to eat mostly plant-based, including animal-based protein only two to three times a week. I strongly encourage you to include more plant-based proteins if your diet, especially if it is heavily meat-based.
Aubergines (eggplant) come in different sizes, shapes and colour. They all contain considerable amounts of antioxidants as well as 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 helps to slow down the release of glucose into the bloodstream after a meal. Aubergine is a good source of fibre.
Coconut milk though high in saturated fat is a rich source of medium-chain triglycerides (MCTs), healthy fats that help lower eth risk of heart disease. MCTs, raise the levels of good high-density lipoprotein (HDL) cholesterol without affecting the levels of bad, low-density lipoprotein (LDL) cholesterol.
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.Print
Nourishing aubergine, broccoli and edamame curry
- 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
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 the ginger, shallots, garlic, chilli and coconut oil in a food processor to form a smooth paste. Combine with the curry powder and tamarind then fry in a medium saucepan for 2-3 minutes or until fragrant. Add the 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 1o minutes. Add the 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.
Aubergine tends to soak up oil when frying. You can combat this by sprinkling it with salt before frying.
Keywords: Aubergine, Broccoli, Edamame, Coconut