Global · dinner, side
Burmese Aubergine Pan-Sticker Curry
Video by Food with Chetna on YouTube · Open on YouTube
- Vegan
- Gluten-free with a swap: Use a gluten-free stock cube
Contains: Gluten, Peanut. Check labels on stock, sauces and spice mixes.
A vegan Burmese curry of aubergine, onion and tomato slow-cooked in groundnut oil, the traditional way: about 8 g fibre and half a day's vitamin E a serve, with only 1 tsp sugar in the whole pan.
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Ingredients 12
Method
Tap a time to watch that step in the video.
- In a large bowl mix the tomatoes, onions, chillies, peanut butter, coriander, salt, turmeric, sugar, paprika, crumbled stock cube and oil. 1:18
- Add the aubergine slices and toss gently until every slice is coated. 2:39
- Tip everything into a large, hot frying pan, cover and cook on high heat for 10 minutes. 3:16
- Stir, turning the slices so other pieces can char, then cover and cook on medium heat for 15 minutes. 4:14
- Stir once more and cook on low heat with the lid off for about 1 hour, until the liquid has gone and the curry sticks and catches slightly on the pan. Lift out gently so the aubergine stays in slices. 5:02
Tip. From MiMi Aye's book Mandalay; serve with rice. Salty as made (about 1,150 mg sodium a serve): skip the 1 tsp salt to halve it. Rich in oil, so spoon some off if you like. Her description lists shrimp paste for the cube (not vegan).
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 16%
- Protein 5%
- Fat 79%
Low carb: under 26% of the energy is from carbs.
One serve has about 51% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin E High51%
7.7 mg a serve, mostly from groundnut or sunflower oil (71%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin C High25%
22 mg a serve, mostly from tomatoes (42%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 High21%
0.4 mg a serve, mostly from aubergines (34%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium Source17%
810 mg a serve, mostly from aubergines (42%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Folate Source16%
66 µg a serve, mostly from aubergines (50%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin K Source14%
17 µg a serve, mostly from fresh coriander leaves (45%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Iron Source13%
2.3 mg a serve, mostly from tomatoes (57%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium Source13%
53 mg a serve, mostly from aubergines (40%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Show the other 7
Zinc8%
0.9 mg a serve, mostly from tomatoes (32%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium5%
70 mg a serve, mostly from tomatoes (47%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A5%
44 µg a serve, mostly from tomatoes (46%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Selenium3%
1.8 µg a serve, mostly from tomatoes (38%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-31%
0 g a serve, mostly from ground turmeric (31%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Food with Chetna; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.