Heart-Healthy Baigan Bharta
Dive into the wholesome goodness of **Heart-Healthy Baigan Bharta**, a flavorful Indian-inspired dish that’s as nutritious as it is delicious. This recipe takes the traditional smoky essence of roasted eggplant (aubergine) and elevates it with heart-friendly olive oil and a medley of warming spices like cumin, turmeric, and coriander. With just 15 minutes of prep time, the dish is easy to whip up, featuring fresh ingredients like juicy tomatoes, zesty ginger, and vibrant green chili. The roasted eggplant is mashed and simmered with aromatic spices to create a comforting, velvety texture. Finished with a splash of tangy lemon juice and fresh cilantro, this light yet satisfying dish is perfect when paired with whole-grain roti or brown rice. Packed with bold flavors and designed for heart health, this **low-fat, nutrient-rich Baigan Bharta** is a guilt-free indulgence you’ll love to serve.
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Recipe Information
Ingredients
- 1 whole Large eggplant (aubergine)
- 1 tablespoon Olive oil
- 1 medium Onion, finely chopped
- 2 medium Tomatoes, finely chopped
- 3 whole Garlic cloves, minced
- 1 inch piece Ginger, minced
- 1 whole Green chili, finely chopped
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 1 teaspoon Salt
- 2 tablespoons Fresh cilantro, chopped
- 1 tablespoon Lemon juice
Instructions
Preheat the oven to 400°F (200°C).
Prick the eggplant with a fork in several places and place it on a baking sheet. Roast in the preheated oven for about 30 minutes, turning occasionally, until the skin is charred and the flesh is soft.
Once the eggplant is roasted, remove it from the oven and let it cool until it's comfortable to handle.
Peel off the charred skin and mash the flesh with a fork or potato masher in a bowl. Set aside.
In a large pan, heat olive oil over medium heat. Add the cumin seeds and let them sizzle for a few seconds until fragrant.
Add the chopped onions and sauté until they become translucent, about 5 minutes.
Stir in the minced garlic, ginger, and green chili. Cook for another 2 minutes.
Add the chopped tomatoes, turmeric powder, red chili powder, coriander powder, and salt. Cook for 5-7 minutes until the tomatoes soften and the oil starts to separate slightly.
Add the mashed eggplant to the pan and mix well with the spice mixture. Cook for another 5-10 minutes, allowing the flavors to blend.
Remove from heat and stir in the chopped cilantro and lemon juice.
Serve hot, garnished with additional cilantro if desired. This dish is perfect with whole-grain roti or brown rice.
Nutrition Facts
Calories |
381 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.9 g | 22% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2401 mg | 104% | |
| Total Carbohydrate | 57.7 g | 21% | |
| Dietary Fiber | 23.7 g | 85% | |
| Total Sugars | 26.7 g | ||
| Protein | 9.9 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 167 mg | 13% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 2203 mg | 47% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
