You’ve gotta love a slow cooker—especially when it means you can toss all ingredients into it at lunchtime and dinner is ready when you are! It’s an ideal way to “beat the heat” this summer. And if you enjoy going meatless yet don’t want to miss out on flavor, this creamy korma recipe is for you! It has distinct Indian flair, calorie-friendliness, and a colorful, fragrant finish. It’s delicious as is or served over steamed brown rice or whole grain of choice. For an extra punch of protein, I like to stir sliced toasted almonds or raw shelled hemp seeds into the cooked grains. And to transform this bowlful of plant-based goodness into a complete meal, I often serve this korma with a protein-rich appetizer, such as edamame or hummus. Enjoy in the summertime—or anytime!
Calories saved: 320
Why it’s better for you: No meat! More plant-based nutrients! More colorful!
slow cooker creamy eggplant korma
Yield: 4 servings
Serving size: 2 cups
- 1 1/3 cups plain unsweetened almond milk or other plant-based milk
- 3 tablespoons creamy natural almond butter
- 1 tablespoon garam masala curry paste or other red curry paste
- 2 teaspoons freshly grated gingerroot
- 2 teaspoons ground coriander seeds
- 1 (14.5-ounce) can crushed tomatoes
- 1 large (1 1/2-pound) eggplant, unpeeled, cut into 3/4-inch cubes
- 1 medium red onion, cut into large cubes
- 3 large garlic cloves, thinly sliced
- 1/3 cup dried unsulphured apricots, thinly sliced
- 10 ounces cherry or grape tomatoes
- 1/4 cup sliced natural almonds, toasted
- 1/4 cup chopped fresh cilantro or cilantro sprigs
- In a medium bowl, whisk together the almond milk, almond butter, curry paste, ginger, and coriander until smooth. Add the crushed tomatoes and stir until evenly combined. (Hint: Use fire roasted crushed tomatoes for extra flavor depth.)
- In a 4-quart-capacity slow cooker, add the eggplant, onion, garlic, and apricots. Pour the crushed tomato mixture on top. Sprinkle with the cherry tomatoes. Cover and cook on low heat setting for 5 hours.
- Stir well. Add salt to taste, if desired. Ladle the korma into individual bowls, sprinkle with the almonds and cilantro, and serve like a stew. Alternatively, ladle over steamed brown rice or Sticky Coconut Couscous (see recipe below) to serve.
Per serving (without rice): 260 calories, 11g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 590mg sodium, 36g total carbohydrate, 11g dietary fiber, 20g sugars, 9g protein
Recipe adapted from Creamy Eggplant Korma in The With or Without Meat Cookbook by Jackie Newgent, RDN, CDN (American Diabetes Association).
Sticky Coconut Couscous
Prepare 1 cup dry whole-wheat couscous according to package directions. Immediately stir in 1/2 cup coconut milk and ½ teaspoon sea salt and fluff with a fork. For a stickier consistency, stir in additional coconut milk. For extra flair, stir in 1/4 cup thinly sliced scallions.
The “Before” Version
Compare to Chicken Korma
Per serving: 580 calories, 43g total fat, 14g saturated fat, 0g trans fat, 193mg cholesterol, 10g total carbohydrate, 2g dietary fiber, 8g sugars, 40g protein
- Add an extra pop of color to korma with some seasonal veggies, such as cherry tomatoes, or fresh herbs, such as cilantro, or both.
- When swapping a veggie in place of chicken or meat, ideally go with a hearty pick, like eggplant. Then be sure to include ample protein as another part of the meal.
- A mixture of plain unsweetened almond milk and almond butter provides plenty of creaminess without the need to add high-calorie dairy ingredients, such as cream.