Vegan Baingan Bharta

Vegan Baingan Bharta is a smoky, flavorful dish made from roasted eggplant mashed and cooked with spiced onions and tomatoes. It's a comforting Indian classic that's both healthy and satisfying, perfect for a hearty lunch.

Ingredients

• Eggplant (Baingan) - 1 large (about 300g)
• Onion - 1 medium (about 100g), finely chopped
• Tomato - 1 medium (about 100g), chopped
• Green chili - 1, slit (adjust to taste)
• Ginger - 1 teaspoon, grated
• Garlic - 2 cloves, minced
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon (adjust to taste)
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Cilantro (coriander leaves) - 2 tablespoons, chopped
• Oil - 1 tablespoon
• Salt - to taste

Steps

1. Preheat the oven to 220°C (430°F).
2. Wash the eggplant and pierce it with a fork in several places. Place it directly on the oven rack and roast for about 25-30 minutes until the skin is charred and the flesh is soft.
3. Once roasted, remove the eggplant from the oven and let it cool for a few minutes. Peel off the charred skin and mash the flesh with a fork, set aside.
4. In a pan, heat the oil over medium heat. Add cumin seeds and let them splutter.
5. Add the chopped onion and sauté until it turns translucent.
6. Stir in the ginger, garlic, and green chili, and sauté for another 1-2 minutes until fragrant.
7. Add the chopped tomato, salt, turmeric, red chili powder, and coriander powder. Cook until the tomatoes are soft and the oil starts to separate.
8. Add the mashed eggplant to the pan and mix well. Cook for another 5-7 minutes, stirring occasionally.
9. Finally, add garam masala and chopped cilantro, mix well, and cook for an additional 2 minutes.
10. Serve hot with roti or rice.

Nutrition

• Calories: 180
• Protein: 4 g
• Carbs: 30 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.2 L

Health Benefits

• Rich in dietary fiber, aiding in digestion.
• Low in calories, making it a great option for weight management.
• Contains antioxidants, which can help combat oxidative stress.

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