Bharwan Baingan

Bharwan Baingan is a flavorful and hearty Indian dish featuring eggplants stuffed with a high-protein mixture of spiced lentils and nuts. This unique combination creates a delightful balance of taste and nutrition, perfect for a satisfying meal.

Ingredients

• Small eggplants - 4
• Yellow moong dal (split yellow lentils) - 100 grams
• Chickpea flour (besan) - 2 tablespoons
• Peanuts (roasted) - 2 tablespoons
• Cilantro (finely chopped) - 2 tablespoons
• Green chili (finely chopped) - 1
• Ginger (grated) - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Cumin powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Cooking oil - 2 tablespoons
• Water - 200 ml

Steps

1. Rinse the yellow moong dal under cold water and soak it in water for about 30 minutes.
2. After soaking, drain the dal and blend it coarsely in a food processor along with roasted peanuts, green chili, ginger, turmeric powder, cumin powder, coriander powder, and salt.
3. In a mixing bowl, combine the blended mixture with chickpea flour and chopped cilantro to form a thick stuffing.
4. Make a vertical slit in each eggplant, being careful not to cut them all the way through, and stuff each eggplant with the lentil mixture.
5. Heat oil in a pan over medium heat. Once hot, gently place the stuffed eggplants in the pan and sauté for 5 minutes, turning them occasionally until they are slightly browned.
6. Add 200 ml of water to the pan, cover it, and let it cook on low heat for 20 minutes, or until the eggplants are tender.
7. Sprinkle garam masala over the cooked eggplants, mix gently, and cook for an additional 2 minutes.
8. Serve hot with rice or flatbread.

Nutrition

• Calories: 350
• Protein: 16 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• High in protein due to the lentils and peanuts, making it suitable for muscle repair and growth.
• Rich in dietary fiber, which aids in digestion and promotes a feeling of fullness.

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