Bharwa Baingan

Bharwa Baingan is a delectable Indian dish featuring eggplant stuffed with a spiced high-protein filling, making it a nutritious and flavorful option for lunch. This dish is complemented with aromatic spices and herbs, providing a satisfying meal that is both hearty and healthy.

Ingredients

• Small eggplants - 4 (about 200 grams each)
• Chickpea flour (besan) - 100 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, finely chopped
• Ginger-garlic paste - 1 tablespoon
• Coriander powder - 1 teaspoon
• Cumin powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Cilantro - 2 tablespoons, chopped
• Oil - 2 tablespoons
• Water - as needed

Steps

1. Wash the eggplants and make a vertical slit in each one, keeping the stem intact, to create a pocket for stuffing.
2. In a mixing bowl, combine chickpea flour, chopped onion, tomato, ginger-garlic paste, coriander powder, cumin powder, turmeric powder, red chili powder, garam masala, salt, and chopped cilantro. Mix well to form a stuffing.
3. Stuff each eggplant with the prepared mixture, ensuring they are well filled.
4. Heat oil in a pan over medium heat. Once hot, gently place the stuffed eggplants in the pan and cook for about 5 minutes, turning occasionally until they are lightly browned.
5. Add a little water to the pan, cover, and simmer for about 20 minutes or until the eggplants are tender, adding water as needed to prevent sticking.
6. Once cooked, remove from heat and let it cool slightly before serving.

Nutrition

• Calories: 230
• Protein: 9 g
• Carbs: 35 g
• Fiber: 10 g
• Sugar: 6 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• High in protein due to chickpea flour, supporting muscle health.

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