Eggplant & Spinach Curry (Baingan Palak)

A hearty vegetarian curry featuring brinjals (eggplant) and palak (spinach). This dish is packed with fiber, antioxidants, and has a very low glycemic index — ideal for keeping blood sugar stable. The combination of eggplant and leafy greens supports weight management and improved insulin sensitivity.

Ingredients (Serves 2)

Calories: ~136 kcal per serving

• 2 medium eggplants (baingan), cut into cubes
• 2 cups fresh spinach leaves, chopped
• 1 medium onion, finely chopped
• 2 tomatoes, chopped
• 2 cloves garlic, minced
• 1 inch ginger, grated
• 1 tsp turmeric powder
• 1 tsp cumin powder
• 1 tsp coriander powder
• ½ tsp garam masala
• 1 tbsp ghee (clarified butter) or vegetable oil
• Salt to taste
• Fresh cilantro for garnish
• ½ cup water

Preparation Steps:

1. Sauté Aromatics: Heat ghee in a pan over medium heat. Add the chopped onion and sauté until golden brown (about 5 minutes). Add minced garlic and grated ginger; cook for another minute until fragrant.

2. Bloom Spices: Stir in the powdered spices – turmeric, cumin, coriander, and garam masala. Cook for ~1 minute to release their flavor (but be careful not to burn the spices).

3. Cook Eggplant: Add the cubed eggplant. Cook for 5-7 minutes, stirring occasionally, until it softens and starts to brown.

4. Simmer: Add the chopped tomatoes and ½ cup water. Stir to combine with the eggplant and spices. Cover the pan and simmer for 5-20 minutes, until the eggplant is tender and the tomatoes have broken down into a sauce. (Add a splash more water during cooking if it starts to stick.)

5. Add Spinach: Stir in the chopped spinach leaves. Cook for about 5 more minutes with the lid off, until the spinach is wilted and well incorporated into the curry.

6. Season and Serve: Season with salt to taste. Garnish with fresh cilantro. Serve hot, ideally with a small portion of whole-grain roti or brown rice (to keep the meal low-GI).

Nutritional Info (per serving):

Approximately 136 kcal, ~10 g carbohydrates (mostly from low-GI vegetables),4 g fiber (from eggplant and spinach). This curry is very low in fat and provides beneficial phytonutrients. It has minimal impact on blood glucose and helps improve insulin response.