Baingan Bharta is a popular North Indian dish made from fire-roasted eggplant mashed and cooked with aromatic spices. This smoky, flavorful dish is rich in antioxidants and fiber, making it both nutritious and delicious. It’s perfect when paired with hot roti or naan and is a favorite comfort food across India.
Health Benefits:
- Rich in Antioxidants: Eggplant is high in antioxidants like nasunin, which helps protect cells from damage.
- Fiber-Rich: This dish is a great source of fiber, promoting digestive health.
- Low-Calorie: Baingan bharta is low in calories, making it a healthy choice for weight management.
Nutritional Highlights:
- Low in Calories
- Rich in Fiber
- Good Source of Antioxidants (from eggplant)
- Vitamins C & K (from fresh tomatoes and spices)
Nutritional Information (Per Serving):
- Calories: 120
- Protein: 3g
- Fat: 6g
- Carbohydrates: 15g
- Fiber: 4g
- Iron: 6% of daily value
- Vitamin C: 15% of daily value
Ingredients:
- Large Eggplant (Baingan): 1 (approx. 500-600 grams)
- Onion: 1 medium, finely chopped
- Tomato: 2 medium, finely chopped
- Ginger: 1-inch piece, finely chopped
- Garlic: 3-4 cloves, minced
- Green Chilies: 1-2, chopped (optional)
- Cumin Seeds: 1/2 tsp
- Turmeric Powder: 1/2 tsp
- Red Chili Powder: 1/2 tsp (adjust to taste)
- Coriander Powder: 1 tsp
- Garam Masala: 1/2 tsp
- Salt: To taste
- Fresh Coriander Leaves: 2 tbsp, chopped (for garnish)
- Oil: 2 tbsp (preferably mustard oil for authentic flavor)
Recipe Instructions:
1. Roast the Eggplant
Wash the eggplant and pat it dry. Make a few slits on the surface of the eggplant, and insert a few garlic cloves into the slits. Roast the eggplant directly on an open flame or grill, turning it occasionally until the skin is charred and the eggplant becomes soft. This should take around 10-12 minutes. Once roasted, remove from heat and let it cool. Peel off the charred skin and mash the flesh.
2. Prepare the Masala
In a pan, heat 2 tbsp oil (preferably mustard oil) over medium heat. Add cumin seeds and allow them to splutter. Add finely chopped onions, green chilies, and ginger, and sauté until the onions turn golden brown. Add the minced garlic and sauté for another minute.
3. Add Tomatoes and Spices
Add the finely chopped tomatoes, turmeric powder, red chili powder, and coriander powder. Cook the tomatoes until they break down and the oil begins to separate from the masala. This process should take 5-7 minutes.
4. Mix the Mashed Eggplant
Add the mashed eggplant to the cooked tomato-onion masala. Stir well to combine. Cook for another 5-7 minutes, stirring occasionally, so the flavors blend together. Adjust salt and add garam masala.
5. Garnish and Serve
Turn off the heat and garnish the baingan bharta with freshly chopped coriander leaves. Serve hot with roti, naan, or paratha.
Tips and Tricks:
- Authentic Smoky Flavor: Roasting the eggplant over an open flame adds an authentic smoky flavor to the dish.
- Mustard Oil: Cooking with mustard oil enhances the flavor, giving baingan bharta its distinct, traditional taste.
- Garlic in Eggplant: Inserting garlic cloves into the eggplant while roasting gives the dish an aromatic infusion of flavor.
- Charcoal Method: For an even smokier flavor, after mixing the mashed eggplant into the masala, place a piece of hot charcoal in a small bowl in the pan, pour some ghee over it, and cover the pan. Let it sit for a few minutes before removing the charcoal.
