Heart-Healthy Baingan Bharta
Transform your dinner routine with this flavorful and nutritious Heart-Healthy Baingan Bharta, a lighter twist on the classic Indian eggplant dish. Featuring oven-roasted eggplant for enhanced smokiness, this recipe swaps traditional cooking oils for heart-friendly olive oil and packs in a medley of fresh ingredients like tomatoes, onion, garlic, ginger, and vibrant spices like turmeric and cumin for a burst of anti-inflammatory goodness. With only 15 minutes of prep time and minimal clean-up, it's perfect for busy evenings. Finished with fresh cilantro and lemon juice for a zesty, aromatic finish, this guilt-free vegan dish pairs beautifully with whole-grain flatbread or steamed brown rice, making it a wholesome and satisfying choice for health-conscious food lovers. Perfect for SEO keywords like "healthy baingan bharta," "roasted eggplant recipe," and "vegan Indian recipes."🌱
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Recipe Information
Ingredients
- 2 large eggplant
- 1 tablespoon olive oil
- 1 medium onion
- 2 medium tomato
- 3 pieces garlic cloves
- 1 inch piece fresh ginger
- 1 piece green chili
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon salt
- 2 tablespoons fresh cilantro
- 1 tablespoon lemon juice
Instructions
Preheat the oven to 400°F (200°C).
Prick the eggplants with a fork in a few places. Place them on a baking sheet and roast in the oven for about 30 minutes, turning halfway through, until the skin is charred and the flesh is soft.
While the eggplants roast, finely chop the onion, tomatoes, garlic, ginger, and green chili.
Once the eggplants are done, remove them from the oven and let them cool slightly. Peel away the charred skin and mash the flesh in a bowl. Set aside.
In a non-stick skillet, heat the olive oil over medium heat. Add the onions and sauté until they are translucent, about 5 minutes.
Add the garlic, ginger, and green chili and cook for another 2 minutes until fragrant.
Stir in the tomatoes, ground cumin, ground coriander, turmeric powder, and salt. Cook until the tomatoes break down and the mixture thickens slightly, about 5 minutes.
Add the mashed eggplant to the tomato mixture and stir well to combine all ingredients. Cook for another 5-7 minutes, allowing the flavors to meld together.
Remove from heat and stir in the fresh cilantro and lemon juice.
Serve the baingan bharta warm, garnished with extra cilantro, alongside whole-grain flatbread or steamed brown rice for a complete heart-healthy meal.
Nutrition Facts
Calories |
667 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.2 g | 23% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 2.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5073 mg | 221% | |
| Total Carbohydrate | 124.0 g | 45% | |
| Dietary Fiber | 45.4 g | 162% | |
| Total Sugars | 74.1 g | ||
| Protein | 19.2 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 249 mg | 19% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 3916 mg | 83% | |
*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.
