Bihari Baigana Bharta

Bihari Baigana Bharta is a smoky, flavorful mashed eggplant dish that perfectly combines the warmth of spices with the creamy texture of roasted eggplant. This gluten-free delight is ideal for a midnight snack or a light meal, offering a taste of authentic Bihari cuisine.

Ingredients

• Eggplant (Baigana) - 250 grams
• Mustard oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 3 cloves, minced
• Ginger - 1 inch, grated
• Green chili - 1, slit
• Tomato - 1 medium, chopped
• Coriander powder - 1 teaspoon
• Cumin powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Salt - to taste
• Fresh coriander leaves - for garnish

Steps

1. Preheat your oven to 200°C (400°F). Prick the eggplant with a fork and place it on a baking tray. Roast in the oven for about 20-25 minutes, or until the skin is charred and the flesh is soft.
2. Once roasted, remove the eggplant from the oven and let it cool slightly. Peel off the charred skin and mash the flesh in a bowl.
3. In a pan, heat the mustard oil over medium heat. Add the chopped onion and sauté until golden brown.
4. Add the minced garlic, grated ginger, and slit green chili to the pan. Sauté for 1-2 minutes until fragrant.
5. Stir in the chopped tomato, coriander powder, cumin powder, turmeric powder, and salt. Cook until the tomatoes are soft and the oil begins to separate from the mixture.
6. Add the mashed eggplant to the pan and mix well, cooking for another 5 minutes to combine the flavors.
7. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 180
• Protein: 3 g
• Carbs: 15 g
• Fiber: 7 g
• Sugar: 3 g
• Sodium: 150 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.2 L

Health Benefits

• Rich in antioxidants, particularly from eggplants which help combat oxidative stress.
• High in dietary fiber, promoting digestive health and providing a feeling of fullness.

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