Baingan Bharta

Baingan Bharta is a smoky, flavorful dish made from roasted eggplant, mashed and cooked with a blend of spices and herbs. This vegan delight is perfect for a hearty lunch, served with flatbreads or rice.

Ingredients

• Eggplant (large) - 1
• Onion (finely chopped) - 1 medium
• Tomato (finely chopped) - 1 medium
• Green chili (slit) - 1
• Ginger (grated) - 1 teaspoon
• Garlic (minced) - 2 cloves
• Cilantro (chopped) - 2 tablespoons
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Oil (vegetable or mustard) - 2 tablespoons
• Salt - to taste

Steps

1. Preheat the oven to 200°C (400°F). Prick the eggplant with a fork and roast it on a baking sheet for 30-35 minutes until the skin is charred and the flesh is soft. Alternatively, you can roast it directly over an open flame for a smoky flavor.
2. Once roasted, let the eggplant cool slightly, then peel off the charred skin and mash the flesh in a bowl. Set aside.
3. In a pan, heat oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.
4. Add the chopped onion and sauté until golden brown. Then add minced garlic and grated ginger, cooking for another minute until fragrant.
5. Stir in the chopped tomato and green chili, cooking until the tomatoes are soft and mushy.
6. Add turmeric powder and salt, mixing well before adding the mashed eggplant. Cook for about 5-7 minutes, stirring occasionally.
7. Finally, add garam masala and chopped cilantro, mixing everything well. Cook for another 2 minutes.
8. Serve hot with roti or rice.

Nutrition

• Calories: 180
• Protein: 4 g
• Carbs: 25 g
• Fiber: 9 g
• Sugar: 6 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.2 L

Health Benefits

• Rich in dietary fiber which aids digestion.
• Low in calories, making it a great option for weight management.

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