22 SUPERFOOD
WORLDWIDE CURRIES
Aub ergine Curry ( Sierra L eone)
INGREDIENTS
- 600g (1lb 5oz) aubergine, cubed
- 2½ tbsp peanut oil
- 1 tsp ground coriander
- pinch of salt and ground white pepper
- 6 onions, chopped
- 2 cloves garlic, minced
- 2 red peppers, deseeded and chopped
- Scotch bonnet or other chilli, to taste
- 2 bay leaves
- 400g (14oz) can chopped tomatoes
- 1 small low-sodium vegetable stock cube
SERVES: 4–6
PREP TIME: 10 MINUTES
COOKING TIME: 1 HOUR 40 MINUTES
- Preheat the oven to 190°C (fan 170°C), 375°F,
Gas Mark 5. - Mix the aubergines with 1½ tablespoons of
oil, ½ teaspoon of ground coriander, salt and
pepper and transfer to a baking tray. - Bake the aubergines in the oven for about
3 0 minutes until done. Make sure to stir the
aubergines during baking so they brown evenly
on all sides. Remove the aubergines from the
oven when done and set aside. - Whilst the aubergines are baking, heat the
remaining oil in a non-stick pan and add in the
onions, garlic, peppers, Scotch bonnet chilli,
bay leaves and stir-fry for a minute until fragrant.
5. Mix in 240ml (1 cup) water, cover and cook
on low for about 1 hour until the onions are soft ,
stirring occasionally.
6. Keep an eye on the water level and if the curry
gets too dry, add in a few more tablespoons of
water at a time.
7. Add in the chopped tomatoes, stock cube
and remaining ground coriander. Mix and
simmer for another 30 minutes.
8. Add in the aubergine and simmer for another
1 0 minutes so the fl avours blend together.
Adjust the seasoning and serve.
PER SERVING (BASED ON 6 SERVINGS) 146kcals,
3.3g protein, 6.3g fat (1.1g saturates), 21.7g carbs,
6.5g fi bre, 11.6g sugar, <0.1g sodium
SF9_P20-25 Bintu Curries SHSD.indd 22 27/01/2017 16:57