Low Sodium Baingan Bharta
Elevate your meal with this flavorful and health-conscious recipe for Low Sodium Baingan Bharta, a lightened-up version of the traditional Indian smoky eggplant dish. Featuring roasted eggplant mashed to perfection, this dish is seasoned with aromatic spices like cumin, turmeric, and garam masala, balanced by the zing of fresh ginger, garlic, and lemon juice. By replacing salt with natural flavors from green chilies and fresh cilantro, this recipe offers a heart-healthy twist without compromising on taste. Perfectly paired with roti, naan, or steamed rice, it’s a satisfying, wholesome option for those seeking vibrant flavors with reduced sodium. Whether you're embracing a low-sodium diet or simply crave something unique, this easy-to-follow, oven-roasted recipe is sure to become a crowd-pleaser at your dinner table!
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Recipe Information
Ingredients
- 1 Large eggplant
- 2 tablespoons Vegetable oil
- 1 medium Onion, finely chopped
- 1 tablespoon Ginger, minced
- 2 cloves Garlic, minced
- 2 medium Tomatoes, chopped
- 1 Green chili, finely chopped
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin powder
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Garam masala
- 2 tablespoons Fresh cilantro, chopped
- 1 tablespoon Lemon juice
Instructions
Preheat your oven to 400°F (200°C).
Prick the eggplant with a fork in several places, then rub 1 tablespoon of vegetable oil all over it.
Place the eggplant on a baking sheet and roast it in the oven for about 30-40 minutes, turning occasionally until the skin is charred and the flesh is tender.
Remove the eggplant from the oven, allow it to cool, then peel off the charred skin and mash the flesh in a bowl.
In a skillet, heat the remaining 1 tablespoon of vegetable oil over medium heat.
Add the chopped onions and sauté until they are translucent, about 5-6 minutes.
Add the minced ginger and garlic, cooking for another 2-3 minutes until the raw smell disappears.
Stir in the chopped tomatoes and green chili, and cook until the tomatoes become soft and start to release their juices, about 5 minutes.
Mix in the coriander powder, cumin powder, and turmeric. Stir well and cook for a minute until the spices are fragrant.
Add the mashed eggplant to the pan, mixing it thoroughly with the spice mixture. Cook for 5-7 minutes, stirring occasionally.
Sprinkle gram masala and mix well. Cook for an additional 2 minutes.
Remove from heat and stir in the lemon juice.
Garnish with fresh cilantro before serving.
Serve hot with roti, naan, or steamed rice.
Nutrition Facts
Calories |
472 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.9 g | 37% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 16.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 38 mg | 2% | |
| Total Carbohydrate | 56.4 g | 21% | |
| Dietary Fiber | 23.4 g | 84% | |
| Total Sugars | 26.5 g | ||
| Protein | 10.5 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 136 mg | 10% | |
| Iron | 5.5 mg | 31% | |
| Potassium | 2167 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.
