Easy Aloo Baigan Sabzi Recipe | Potato & Eggplant Curry

Potatoes (Aloo)

Description:
Potatoes are starchy tuberous crops that are a staple in many diets around the world. They come in various sizes, shapes, and colors, including white, yellow, red, and purple. Known for their versatility, potatoes can be boiled, baked, mashed, fried, or roasted. They are often used in a variety of dishes, from curries and stews to salads and snacks.

Nutritional Value (per 100 grams, boiled without skin):

• Calories: ~87 kcal
• Carbohydrates: ~20 grams
• Protein: ~2 grams
• Fat: ~0.1 grams
• Fiber: ~1.8 grams
• Vitamin C: ~20 mg (22% of Daily Value)
• Potassium: ~379 mg (11% of Daily Value)
• Vitamin B6: ~0.3 mg (15% of Daily Value)

Health Benefits:

1. Rich in Potassium: Potatoes are a great source of potassium, which helps maintain normal blood pressure and supports heart health.
2. Good Source of Fiber: The fiber content aids in digestion and can help in maintaining a healthy gut.
3. Vitamin C: Potatoes provide a good amount of vitamin C, which is essential for a healthy immune system and skin health.
4. Low in Calories and Fat: When prepared without excessive oil or butter, potatoes are a low-calorie, low-fat food that can be included in a balanced diet.
5. Antioxidant Properties: Potatoes contain compounds like flavonoids, carotenoids, and phenolic acids, which act as antioxidants, protecting cells from damage.

Eggplants (Baigan or Brinjal)

Description:
Eggplants, also known as aubergines or brinjal, are nightshade vegetables known for their smooth, glossy skin, which can be deep purple, green, white, or striped. They have a spongy texture that absorbs flavors well, making them a popular ingredient in various cuisines, especially in Indian, Mediterranean, and Middle Eastern dishes. Eggplants can be grilled, roasted, sautéed, or baked.

Nutritional Value (per 100 grams, raw):

• Calories: ~25 kcal
• Carbohydrates: ~6 grams
• Protein: ~1 gram
• Fat: ~0.2 grams
• Fiber: ~3 grams
• Vitamin C: ~2.2 mg (2% of Daily Value)
• Potassium: ~229 mg (7% of Daily Value)
• Vitamin B6: ~0.1 mg (6% of Daily Value)

Health Benefits:

1. Low in Calories: Eggplants are low in calories, making them a good choice for weight management.
2. High in Fiber: The high fiber content supports digestive health and helps in regulating blood sugar levels.
3. Rich in Antioxidants: Eggplants contain anthocyanins (such as nasunin), which give the skin its purple color and have antioxidant properties that protect the body from free radical damage.
4. Heart Health: The fiber, potassium, vitamin C, and vitamin B6 in eggplants contribute to heart health by reducing the risk of heart disease.
5. Bone Health: Eggplants contain small amounts of nutrients like calcium and magnesium that support bone health.

Combining Potatoes and Eggplants: A Nutritional Powerhouse

When combined in dishes like Aloo Baigan Sabzi, potatoes and eggplants offer a balanced meal that's rich in fiber, vitamins, and essential minerals. The combination of these two vegetables provides both energy and vital nutrients, making the dish not only flavorful but also nourishing and satisfying. The antioxidants in eggplants complement the vitamin-rich potatoes, providing a meal that's beneficial for heart health, digestive health, and overall wellness.
 

Find out recipe details below:

Main Ingredients:-
Eggplant - 1/2 kg
Potato - 1 big size
Green Chilli - 6 nos
Tomato - 2 medium size
Fenugreek Seeds - 1/4 tsp
Dry Fenugreek Leaves - 2 tbsp
Turmeric Powder - 1 tsp
Mustard Oil - 4 tbsp
Salt - as per taste

Serves - 3-4

Procedure:-

Preparation:
Wash and cut the eggplant and potato into medium cubes.
Keep them in water for 30 min to avoid discoloration.
Chop the tomatoes and slit the green chillies.

Tempering:
Heat mustard oil in the pressure cooker until it starts to smoke lightly.
Add the fenugreek seeds (methi dana), green chillies and fenugreek dry leaves and let them crackle for a few seconds.

Cooking Potatoes and Eggplant:
Add the potato cubes to the cooker.
Sauté for 2-3 minutes until slightly golden.
Add the eggplant cubes and stir well.
Sprinkle turmeric powder and salt.
Mix everything together to coat the vegetables evenly.
Cover the lid.

Adding Tomatoes:
Remove the lid and again mix all the ingredients.
Now add the chopped tomatoes to the cooker.
Stir well to combine.

Pressure Cooking:
Add about 1/4 cup of water to the mixture to create some steam for pressure cooking.
Close the pressure cooker with the lid and cook on medium heat for 1 whistle.
After 1 whistle, turn off the heat and let the pressure release naturally.

Finishing:
Once the pressure is released, open the cooker and check if the vegetables are tender.

Serve:
Serve hot with roti or rice.

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