Low Fat Baigan Bharta
Experience the comforting flavors of traditional Baigan Bharta with a modern, guilt-free twist in this low-fat version of the beloved dish. Made with fire-roasted eggplant, delicately spiced with turmeric, garam masala, and red chili powder, this recipe delivers smoky, rich flavors without excess oil. Fresh ingredients like tomatoes, onions, garlic, and ginger come together to create a vibrant, aromatic base, while a hint of lemon juice adds a touch of tanginess. Garnished with cilantro, this dish is perfect for pairing with warm chapatis, rotis, or steamed rice. Whether you're trying to eat lighter or simply love healthy Indian cuisine, this quick-to-make, heart-healthy baigan bharta will be the new star of your dinner table!
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Recipe Information
Ingredients
- 1 large Eggplant (Baigan)
- 1 medium Onion
- 2 medium Tomato
- 1 small Green chili
- 2 cloves Garlic
- 1 inch Ginger
- 2 tablespoons Cilantro (Coriander leaves)
- 0.5 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 0.75 teaspoon Salt
- 1 tablespoon Lemon juice
- 1 tablespoon Olive oil
Instructions
Preheat your grill or oven to high heat.
Wash the eggplant and pat it dry. Make small cuts in the skin using a knife.
Grill the eggplant on each side until it is charred and the skin is blistered. This should take about 15-20 minutes.
Once the eggplant is cool enough to handle, peel off the skin. Chop the flesh and set it aside.
Finely chop the onion, tomatoes, green chili, garlic, and ginger.
In a large non-stick pan, heat the olive oil over medium heat. Add cumin seeds and let them sizzle for a few seconds until fragrant.
Add the chopped onion and sauté until golden brown.
Add the garlic, ginger, and green chili. Sauté for another 2 minutes.
Add the chopped tomatoes, turmeric powder, red chili powder, and salt. Cook until the tomatoes are soft and the oil starts to separate, about 10 minutes.
Add the roasted eggplant and mix well, mashing gently with a spoon.
Let it cook for another 5-7 minutes, stirring occasionally, until all the flavors blend together.
Stir in the garam masala and lemon juice. Mix well.
Garnish with chopped cilantro before serving.
Serve hot with chapati, roti, or steamed rice.
Nutrition Facts
Calories |
473 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.7 g | 21% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4146 mg | 180% | |
| Total Carbohydrate | 78.8 g | 29% | |
| Dietary Fiber | 23.0 g | 82% | |
| Total Sugars | 48.0 g | ||
| Protein | 11.6 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 158 mg | 12% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 2166 mg | 46% | |
*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.
