Pea and Aubergine Curry #GreatBritishPeaWeek
PER SERVING (4): 106 kcalories, 7g protein, 13g carbohydrates, 9g fat, 0g saturated fat, 8g fibre, 5g sugars, 0.05g sodium.
Nutrition – as well as the nutritional value of the Peas this recipe contains: Beta carotene, vitamin C, folic acid, calcium, magnesium, allicin plus other antioxidants from the herbs and spices.
2 tbsp sunflower oil
2 tsp black mustard seeds
1 tsp cumin seeds
1 tsp turmeric
2 tsp ground coriander
1 tsp ground cumin
2 tsp peeled fresh ginger finely crushed
2 tsp green chilli finely chopped
2 tsp garlic finely crushed
2 tbsp tomato puree
Sea salt and freshly ground black pepper
2 large aubergines cut into 3cm cubes
400g frozen peas
Heat the oil in a pan. Add the mustard and cumin seeds. When the seeds pop add the rest of the spices, crushed ginger, green chilli and garlic. Add the tomato puree and a little of the water. Blend to a smooth paste and then add the rest of the water. Season to taste with sea salt and black pepper. Let the mixture simmer for about 5 mins then add the aubergine chunks and coat well with the sauce. Cover the pan and allow to cook/steam for about 12 mins on a low heat, stirring frequently adding more water if necessary. Add the peas and cook for a further 8 – 10 minutes stirring frequently.
Serve with cooked brown Basmati rice and garnish with fresh coriander.
The less water you use when cooking peas, the less vitamin C is lost. Steaming helps to conserve this vitamin.
When boiling frozen peas, add enough water to cover, bring to the boil and then cover and simmer for 3 minutes. To microwave 227 grams (8oz) of frozen peas add 15ml (1 tablespoon) of water, place in a non-metallic container and cover. Cook on full power for 4 minutes (750W) or 4 1/2 minutes (650W)