Low Fat Baingan Bharta
Delight in the smoky, robust flavors of Low Fat Baingan Bharta, a healthy twist on the classic Indian eggplant dish. This recipe features roasted eggplant, infused with aromatic spices like cumin, turmeric, and garam masala, all sautéed in just a tablespoon of oil for a lighter, guilt-free indulgence. With finely chopped onions, tomatoes, and a hint of green chili for a kick, this dish is a vibrant blend of textures and flavors wrapped in simplicity. Perfect for pairing with warm roti or steamed rice, this quick and wholesome entrée is not only delicious but also easy to prepare, with minimal prep and cook time. Indulge in this vegetarian favorite that balances taste and nutrition in every bite!
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Recipe Information
Ingredients
- 2 pieces eggplant (large)
- 1 piece onion (medium, finely chopped)
- 2 pieces tomatoes (medium, finely chopped)
- 2 pieces green chilies (finely chopped)
- 1 teaspoon ginger (grated)
- 3 pieces garlic cloves (minced)
- 1 teaspoon cumin seeds
- 0.5 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 0.5 teaspoon red chili powder
- 0.5 teaspoon garam masala
- 1 teaspoon salt
- 0.25 cup cilantro leaves (fresh, chopped)
- 1 tablespoon vegetable oil
Instructions
Preheat your oven to 400°F (200°C).
Wash and pat the eggplants dry. Using a fork, pierce the eggplants at several places.
Place the eggplants on a baking sheet and roast them in the oven for 30-35 minutes, turning halfway through, until the skin is charred and the eggplants are cooked through and soft.
Remove the eggplants from the oven and cover them with foil or a kitchen towel for about 5 minutes to allow them to cool slightly.
Peel off the charred skin from the eggplants. Transfer the flesh to a bowl and mash it using a fork or potato masher. Set aside.
In a large non-stick pan, heat 1 tablespoon of vegetable oil over medium heat.
Add cumin seeds and let them splutter for a few seconds.
Add the chopped onions and sauté until they turn golden brown.
Stir in the garlic, ginger, and green chilies, and sauté for another 1-2 minutes until fragrant.
Add the chopped tomatoes and cook until they are soft and the oil starts to separate.
Mix in turmeric powder, coriander powder, red chili powder, and salt. Cook for another 2 minutes, allowing the spices to blend well.
Add the mashed eggplant to the pan and stir well to combine.
Cook the mixture for about 5-7 minutes on medium heat, stirring frequently to prevent sticking.
Sprinkle garam masala over the mixture, stir well, and cook for another minute.
Turn off the heat, garnish with chopped cilantro, and serve the Baingan Bharta hot with roti or rice.
Nutrition Facts
Calories |
530 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.3 g | 22% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 8.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2423 mg | 105% | |
| Total Carbohydrate | 96.6 g | 35% | |
| Dietary Fiber | 46.5 g | 166% | |
| Total Sugars | 45.0 g | ||
| Protein | 15.8 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 184 mg | 14% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 3488 mg | 74% | |
*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.
