Cutting down on salt
doesn't mean you have
to cut out flavour.

The best way to cut down on your salt intake is to cook fresh! You’ll find below some easy recipes that are full of flavour and low in salt. They are also recipes that will store well and can be easily prepared at the beginning of the week, so you don’t have to reach for processed foods during the busy working week. Most of them are super simple so get the kids involved and cook up a storm!

Eggplant curry with yoghurt

  • Sodium

    65mg

  • Energy

    880kJ

  • Fat

    11.5g

  • Sat. Fat

    1.5g

  • Sugar

    12g

Ingredients

  • 2 large eggplants, sliced into 0.5 cm rounds
  • 2 tsp turmeric
  • 2 tbsp olive oil
  • 2 tbsp cumin seeds
  • 200g low fat natural yoghurt
  • ½ tsp chilli powder
  • 1 large handful of coriander

 

For the tomato sauce:

  • 2 tsp coriander seeds
  • 2 tsp cumin seeds
  • 1 tbs olive oil
  • 2 garlic cloves, peeled and finely chopped
  • 8 medium tomatoes, roughly chopped
  • 1 small handful of coriander, finely chopped
  • Black pepper, to taste

Method

Recipe provided by the Stephanie Alexander Kitchen Garden Foundation in support of the Heart Foundation

  1. Prepare all of the ingredients based on the instructions in the ingredients list.
  2. Sprinkle the turmeric over the eggplant.
  3. Dry roast the cummin seeds in the small frying pan.
  4. Grind the cumin seeds in the mortar and pestle, then set aside.
  5. Dry fry and grind the coriander and cumin seeds for the tomato sauce.
  6. To make the tomato sauce, heat the oil in a large frying pan on medium heat, add the garlic and cook for 30 seconds.
  7. Add the coriander and cumin seeds, along with the tomato and the fresh coriander. Simmer on low while you cook the eggplant.
  8. Heat 2 tbsp of oil in the pan on medium heat and cook the eggplant until golden on both sides.
  9. Heat three quarters of the yoghurt in a saucepan over low heat for 1 minute
  10. Add the cumin and chilli powder to the warm yoghurt

 

Serves 6

  1. Place a large spoonful of the tomato sauce on each serving platter.
  2. Add a layer of the eggplant on top of the tomato sauce.
  3. Drizzle remaining tomato sauce over the eggplant and add a dollop of the yoghurt on top.
  4. Sprinkle with fresh coriander before serving.