Low Sodium Baigan Bharta
Discover the delight of **Low Sodium Baigan Bharta**, a healthier twist on the classic Indian roasted eggplant dish. This recipe captures the smoky, rich flavors of charred eggplant, enhanced with aromatic spices like cumin, turmeric, and coriander. Fresh ingredients like finely chopped tomatoes, green chili, ginger, and garlic create a vibrant and wholesome base, while lemon juice and coriander leaves add a burst of zesty freshness to each bite. Perfect for those seeking a heart-friendly, low-sodium option, this dish is lovingly crafted without compromising on taste. Easy to prepare in under an hour, it pairs beautifully with warm roti or naan, making it an irresistible addition to your healthy meal rotation. Whether you're a fan of traditional Indian flavors or exploring new culinary horizons, this *Low Sodium Baigan Bharta recipe* is sure to impress!
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Recipe Information
Ingredients
- 1 large eggplant
- 2 tablespoons olive oil
- 1 teaspoon cumin seeds
- 1 medium, finely chopped onion
- 1 small, finely chopped green chili
- 1 inch, grated ginger
- 2 minced garlic cloves
- 0.5 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 0.5 teaspoon red chili powder
- 2 medium, finely chopped tomato
- 2 tablespoons, chopped fresh coriander leaves
- 1 tablespoon lemon juice
Instructions
Preheat the oven to 400°F (200°C). Poke several holes in the eggplant using a fork.
Place the eggplant on a baking sheet and roast in the oven for about 25–30 minutes, turning occasionally, until the skin is charred and the flesh is soft.
Once roasted, remove the eggplant from the oven and let it cool. Peel off the charred skin and mash the flesh thoroughly in a bowl.
In a pan, heat olive oil over medium heat. Add cumin seeds and let them splutter.
Add the chopped onion and sauté until golden brown.
Stir in the green chili, ginger, and garlic. Cook for another 2 minutes until the raw smell disappears.
Add turmeric powder, coriander powder, and red chili powder. Mix well to combine with the onion mixture.
Add the chopped tomatoes and cook until they become soft and oil starts to separate.
Stir in the mashed eggplant, mix well, and cook on low heat for about 5–7 minutes, allowing the flavors to meld together.
Turn off the heat, add fresh coriander leaves and lemon juice, and mix well.
Serve the Baigan Bharta warm with roti or naan, garnished with additional coriander leaves if desired.
Nutrition Facts
Calories |
582 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.0 g | 40% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2381 mg | 104% | |
| Total Carbohydrate | 75.5 g | 27% | |
| Dietary Fiber | 23.4 g | 84% | |
| Total Sugars | 42.8 g | ||
| Protein | 11.9 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 157 mg | 12% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 2156 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.
