Heart-Healthy Baigan ki Subji
Discover the wholesome goodness of *Heart-Healthy Baigan ki Subji*, a delightful twist on the traditional Indian eggplant curry. This vibrant dish features tender, bite-sized eggplant pieces simmered to perfection in a flavorful base of onions, tomatoes, and aromatic spices like turmeric, coriander, and cumin. Made with heart-friendly olive oil, this recipe brings out the natural sweetness of eggplants while keeping the dish light and nourishing. A touch of green chili adds a gentle hit of spice, balanced beautifully with the freshness of chopped coriander leaves. Ready in just 35 minutes, this quick and easy recipe is ideal for a healthy weeknight dinner. Serve it with whole wheat roti or brown rice for a satisfying, nutrient-packed meal that’s as good for your taste buds as it is for your heart. Perfect for those seeking a low-calorie, vegetarian, and heart-friendly option, this is one Indian classic you’ll keep coming back to!
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Recipe Information
Ingredients
- 2 pieces Eggplants (medium-sized)
- 1 tablespoon Olive oil
- 1 piece Onion (medium, finely chopped)
- 1 piece Tomato (medium, finely chopped)
- 3 pieces Garlic cloves (minced)
- 1 piece Green chili (finely chopped)
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Cumin seeds
- 1 teaspoon Salt
- 0.25 cup Water
- 2 tablespoons Fresh coriander leaves (chopped)
Instructions
Wash the eggplants and chop them into bite-sized cubes. Set aside in a bowl of water to prevent discoloration.
Heat a large non-stick pan over medium heat and add the olive oil.
Once the oil is hot, add cumin seeds and let them sizzle for about 30 seconds or until aromatic.
Add the chopped onions to the pan and sauté until they become translucent, about 3-4 minutes.
Stir in the minced garlic and green chili, cooking for an additional 1-2 minutes until fragrant.
Add the chopped tomatoes to the pan and cook until they soften, about 3 minutes.
Drain the eggplants and add them to the pan, stirring well to combine with the onion-tomato mixture.
Sprinkle the turmeric powder, coriander powder, and salt over the eggplants. Mix thoroughly.
Pour the water into the pan, cover it with a lid, and allow the eggplants to cook for 15 minutes, stirring occasionally, until they are tender.
Once the eggplants are cooked through and the spices are well amalgamated, remove the pan from the heat.
Garnish with fresh coriander leaves before serving.
Serve hot with whole wheat roti or brown rice for a complete heart-healthy meal.
Nutrition Facts
Calories |
396 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.4 g | 21% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2400 mg | 104% | |
| Total Carbohydrate | 61.9 g | 23% | |
| Dietary Fiber | 25.1 g | 90% | |
| Total Sugars | 32.9 g | ||
| Protein | 10.8 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 155 mg | 12% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 2298 mg | 49% | |
*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.
