Superfood - March-April 2017

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

1. Preheat the oven to 190°C (fan 170°C), 375°F,
   Gas Mark 5.


2. Mix the aubergines with 1½ tablespoons of
   oil, ½ teaspoon of ground coriander, salt and
   pepper and transfer to a baking tray.


3. 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.


4. 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