Bihari Baingan

Bihari Baingan is a delicious and healthy dish featuring roasted eggplant cooked with a medley of spices and herbs, making it flavorful and aromatic. This dish is perfect for a wholesome lunch, served with rice or flatbread.

Ingredients

• Eggplant (Baingan) - 300 grams
• Mustard oil - 2 tablespoons
• Cumin seeds - 1 teaspoon
• Asafoetida (Hing) - 1/4 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Fresh coriander leaves - 2 tablespoons (chopped)
• Green chili - 1 (finely chopped)
• Lemon juice - 1 tablespoon

Steps

1. Preheat the oven to 200°C (392°F).
2. Wash the eggplant and make a few shallow slits on its surface. Coat it with a little mustard oil and place it in the oven.
3. Roast the eggplant for about 20-25 minutes, or until the skin is charred and the flesh is soft. Remove from the oven and let it cool.
4. Once cooled, peel the skin off the eggplant and mash the flesh in a bowl.
5. In a pan, heat the remaining mustard oil over medium heat. Add cumin seeds and let them splutter, followed by asafoetida.
6. Add the mashed eggplant to the pan and mix well. Stir in turmeric powder, red chili powder, coriander powder, and salt. Cook for about 5-7 minutes, stirring occasionally.
7. Add garam masala, chopped green chili, and lemon juice. Mix well and cook for another 2 minutes.
8. Garnish with chopped fresh coriander leaves before serving.

Nutrition

• Calories: 180
• Protein: 3 g
• Carbs: 15 g
• Fiber: 8 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.25 L

Health Benefits

• Rich in antioxidants, which help fight free radicals.
• Good source of dietary fiber, promoting digestive health.

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