Aug 212 min read

Tasty and healthy Baingan Bharta recipe

#veganindianrecipe #indianrecipe #healthy

Baingan Bharta is a vegetarian recipe made from roasted eggplant. Roasting it gives it a smoky flavor. Let's know how to make this delicious Indian dish:

Ingredients:

2 large eggplants (baingan)
2 tablespoons oil (vegetable or sunflower)
1 large onion, finely chopped
2-3 garlic cloves
1-inch piece of ginger, minced
2-3 green chilies, chopped (adjust to taste)
2 large tomatoes, finely chopped
1 teaspoon cumin seeds
1 teaspoon turmeric powder
1 teaspoon red chili powder (optional)
Salt, to taste
Fresh cilantro leaves, chopped (for garnish)

Method of making Baingan Bharta:

1. Roasting the Brinjal:

Wash the Brinjal and dry it well.

Apply a little oil on it.

Roast the Brinjal on open flame, turning occasionally till the skin burns and the Brinjal becomes soft. This should take about 10-15 minutes.

When the Brinjal is roasted well, peel its skin after it cools down a bit.

Mash the roasted Brinjal well with a fork or potato masher and keep it aside.

Method of making Bharta:

Heat oil in a large pan on medium flame.

Add cumin seeds and let them crackle for a few seconds.

Now add chopped onions and fry till golden brown.

Add garlic, ginger, and green chili paste when onions are fried well. Fry for 2-3 minutes till they become aromatic.

Now add chopped tomatoes and cook till they become soft.

Add turmeric powder, red chili powder, and salt, and cook for 1-2 minutes.

Now add mashed brinjal to the pan and mix well with tomatoes and onions. After mixing, let it cook for about 5-7 minutes. Keep stirring in between, so that it does not burn. Garnish with freshly chopped coriander leaves on top.

Serve hot with roti, naan, or rice.

Benefit of eggplant

Here are some of the main benefits of including eggplant in your diet:

Eggplants are high in antioxidants, particularly anthocyanins, such as nasunin, which is found in the skin.
The fiber, potassium, vitamin C, and vitamin B6 in eggplant all contribute to heart health.
Eggplant is a good source of fiber. This aids digestion, helps prevent constipation, and promotes regular bowel movements.
Low in calories and high in fiber, eggplant can help you feel full for longer, and aid in weight management.
Eggplants are also rich in vitamins and minerals. These include vitamins C, K, and B6, as well as folate, potassium, and manganese.
The nutrients in eggplant, such as vitamin K, manganese, and copper, play a role in bone health.
Eggplants contain antioxidants called lutein and zeaxanthin, which are important for eye health.