Baingan Bharta Tikka

Baingan Bharta Tikka is a smoky, flavorful dish made with roasted eggplant and aromatic spices, perfect for grilling. This vegetarian BBQ delight is both hearty and healthy, making it an ideal treat for any occasion.

Ingredients

• Eggplant (large) - 1
• Yogurt (plain) - 100 grams
• Onion (finely chopped) - 1 medium
• Tomato (finely chopped) - 1 medium
• Ginger-garlic paste - 1 tablespoon
• Green chili (finely chopped) - 1
• Cilantro (fresh, chopped) - 2 tablespoons
• Garam masala - 1 teaspoon
• Cumin powder - 1 teaspoon
• Red chili powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Lemon juice - 1 tablespoon
• Salt - to taste
• Oil - 1 tablespoon
• Skewers (wooden or metal) - 4

Steps

1. Preheat the grill or oven to 200°C (400°F).
2. Prick the eggplant with a fork and place it directly on the grill or in the oven. Roast for about 25-30 minutes until the skin is charred and the flesh is soft.
3. Remove the eggplant from the grill, let it cool slightly, then peel off the charred skin and mash the flesh in a bowl.
4. In another bowl, mix the yogurt, onion, tomato, ginger-garlic paste, green chili, cilantro, garam masala, cumin powder, red chili powder, turmeric powder, lemon juice, and salt.
5. Add the mashed eggplant to the yogurt mixture and combine well until smooth.
6. Soak the wooden skewers in water for 15 minutes (if using) to prevent burning.
7. Preheat the grill again, then take portions of the eggplant mixture and mold them around the skewers.
8. Brush the skewers lightly with oil and place them on the grill.
9. Grill for about 10-15 minutes, turning occasionally, until the tikka is slightly charred and heated through.
10. Serve hot, garnished with extra cilantro and lemon wedges.

Nutrition

• Calories: 220
• Protein: 6 g
• Carbs: 25 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 450 mg
• Cholesterol: 5 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

• Rich in antioxidants from eggplant, which may help combat free radicals.
• High in fiber, promoting digestive health and aiding in weight management.

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