This dish is an easy & fresh, throw together mid-week meal. Eggplants generally fruit late summer, early autumn & are in peak season right now. Eggplants are a good source of fibre, vitamin B1, B3, B6, folate, potassium, magnesium & copper. Eggplants contain a flavonoid called nasunin. Nasunin is a potent antioxidant that protects cell membranes from damage & aids cells in transporting nutrients in as well as transporting waste out of the cell.
Chickpeas contain good amounts of molybdenum, manganese, iron, magnesium & zinc as well as fibre. Fibre is the indigestible parts of plant foods, such as vegetables, fruits, grains, beans, legumes, nuts & seeds. Fibre keeps our digestive systems healthy & our microbiome diverse. When our digestive system is healthy it supports the other systems in our body, including the cardiovascular system, the nervous system & detoxification pathways. In addition, a diet that has adequate fibre is protective against diseases such as diabetes, heart disease and bowel cancer.
In this recipe I used chickpeas that I cooked at home. I often do a big batch & freeze them in glass jars. While I do use cans, I try to reduce my usage of them as much as possible to reduce my toxic load. Toxins from heavy metals, plastics, pesticides, pharmaceuticals etc. accumulate in the body if exposure exceeds our capacity to eliminate and are one of the biggest underlying factors for both acute & chronic disease.
To cook any dry legume in big batches, soak them overnight in filtered water, drain & rinse to get rid of antinutrients like lectins. Cover with fresh filtered water & gently simmer until tender, set aside to cool. To freeze, place in glass jars with cooking liquid, leaving an inch free for expansion. To defrost place jar in the sink full of cool water. They last in the freezer for at least a few months.
1 tbsp ghee or coconut oil
1 medium onion diced
2 cloves garlic, minced
3 cm ginger, grated
1 tsp freshly ground coriander seeds
½ tsp freshly ground cumin seeds
½ tsp cinnamon
½ tsp ground turmeric
½ tsp cardamon
½ tsp curry powder
Small handful of curry leaves (optional)
1 can (400g) chopped/diced tomatoes
340g of cooked chickpeas, drained (alternatively use a can, drained)
1 can (400ml) coconut cream
1 teaspoon salt
1 tbsp of maple syrup
1 tablespoon parsley or coriander chopped to garnish
Roasted potato & eggplant:
2-3 small or 1 large eggplant, cubed
1 tablespoon coconut oil or ghee
1 teaspoon salt and pepper
3 potatoes, washed & cubed, skin on (I used dutch cream potatoes)
Brown rice to serve
Summer salad with yogurt dressing
· 1 tomato, cubed
· 1 small cucumber, cubed
· 3 radishes, thinly sliced
· ½ red onion, finely diced
· 2 handfuls of baby spinach, stems removed
· 2 tbsp yogurt
· ½ lemon, juiced
· 1 garlic clove, minced
· Pinch of salt to taste
· A few grinds of pepper to taste
· 1 tsp of maple
· ½ tbsp olive oil
Place prepared eggplant & potatoes in separate baking stays with half a tbsp of coconut oil or ghee in each & roast them both in the oven at 200°C (390°F) for about 20 minutes for the eggplant & 30 minutes for the potatoes or until golden, shaking the trays every 5-10 minutes while they're being roasted. Season with salt when they have finished cooking & set aside.
Heat ghee or coconut oil in a large pot or pan and sauté the onions until they become golden and translucent. Add garlic, ginger, curry leaves (if using) and spices and cook for a minute.
Add tomatoes, chickpeas, coconut cream, maple syrup & salt. Reduce heat and let it simmer for 10-15 minutes.
Stir in the roast eggplant & potato, remove from heat and serve with brown rice & salad.
To make the salad, place prepared salad ingredients into a mixing bowl. In a separate bowl, mix dressing ingredients together, then gently mix into the salad & serve.