Middle Eastern · Dinner
Eggplant and Yogurt Stew (Low-Calorie)
A Middle Eastern lamb and eggplant stew with a tangy yogurt sauce, lightened through lean meat trimming and minimal oil. Braised eggplant folds into a garlic-yogurt base thickened with cornstarch, served warm over rice and finished with fresh mint and pomegranate.
$5
15 minsPrep
40 minsCook
55 minsTotal
MediumLevel
Nutrition per serving
378Calories
26.8gProtein
15.2gFat
29.1gCarbs
11.7gSugar
4.9gFiber
612mgSodium
94mgChol
5.6gSat Fat
798mgPotassium
228mgCalcium
3.1mgIron
1.4mcgVitamin B12
8.2mgVitamin C
low-calorie
low-calorie
Instructions
1
Prep
Toss eggplant with 1/4 tsp salt, let sit 10 minutes, pat dry to remove excess moisture before cooking.
2
Sear
Heat olive oil in a heavy pot over medium-high heat, sear lamb cubes 3–4 minutes until browned on most sides.
3
Sauté
Add onion and garlic to the pot, cook over medium heat 4–5 minutes, stirring until onion softens and turns translucent.
4
Roast
Spread salted eggplant on a baking tray and roast at 425°F (220°C) for 15 minutes until golden at edges and tender.
5
Braise
Pour stock into the pot with lamb, cover, simmer over medium-low heat 20 minutes until lamb is fork-tender and liquid reduces by half.
6
Temper
Whisk yogurt and cornstarch with 2 tbsp hot braising liquid in a bowl until smooth, stir back into pot off heat.
7
Simmer
Fold roasted eggplant into pot, simmer over low heat 5 minutes until sauce thickens slightly and coats a spoon.
8
Plate
Spoon rice onto a plate, top with stew, finish with dried mint, fresh mint, pomegranate seeds, and black pepper.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz339g lamb shoulder, trimmed of visible fat
- 22 small eggplant (about 200g)
- 1 tsp1 tsp salt, divided, plus more to taste
- 2 tsp2 tsp olive oil
- 11 onion
- 4 cloves4 cloves garlic
- 1 cup240ml chicken stock, low sodium
- 1 1/2 cup360g plain yogurt
- 2 tsp2 tsp cornstarch
- 1/2 tsp1/2 tsp dried mint
- 2 tbsp2 tbsp fresh mint leaves
- 1 tbsp1 tbsp pomegranate seeds
- 2/3 cup130g white rice, cooked
- 1/4 tsp1/4 tsp black pepper
