Mediterranean Diet Baigan Bharta
Elevate your meal prep with Mediterranean Diet Baigan Bharta, a vibrant twist on the classic Indian roasted eggplant dish. This recipe combines smoky, oven-roasted eggplant with a fragrant medley of Mediterranean-inspired ingredients, including olive oil, fresh parsley, and cilantro, alongside bold spices such as smoked paprika, cumin, and coriander. The addition of red bell peppers and juicy tomatoes creates a rich, nutrient-packed base, while a splash of lemon juice provides a refreshing finish. Ready in under an hour, this healthy, plant-based recipe is perfect for the Mediterranean diet, offering a hearty yet wholesome option for dinner. Serve it warm with pita bread or quinoa to complete this flavorful fusion meal.
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Recipe Information
Ingredients
- 2 large eggplant
- 2 tablespoons olive oil
- 1 large, chopped onion
- 2 medium, chopped tomatoes
- 3 cloves, minced garlic
- 1 medium, chopped red bell pepper
- 0.5 cup, chopped cilantro
- 0.5 cup, chopped fresh parsley
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
Instructions
Preheat your oven to 400°F (200°C).
Prick the eggplants with a fork all over and place them directly on the middle oven rack. Roast for about 25 minutes, turning them halfway through, until the skins are wrinkled and the insides are soft and creamy.
Once roasted, remove the eggplants from the oven and let them cool slightly. Peel off the skins and discard them. Roughly chop the flesh and set aside.
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and chopped red bell pepper. Cook for another 3 minutes until the pepper softens.
Add the chopped tomatoes, ground cumin, ground coriander, smoked paprika, salt, and black pepper. Cook the mixture for 7-10 minutes until the tomatoes break down and the spices are well blended.
Introduce the chopped roasted eggplant into the skillet, mixing well with the spice mixture. Cook for an additional 5 minutes, allowing the flavors to meld together.
Finish by stirring in the chopped cilantro, parsley, and lemon juice, cooking for 1 more minute.
Taste and adjust seasoning if necessary before serving.
Serve the Mediterranean Diet Baigan Bharta warm, optionally with pita bread or a side of quinoa for a complete meal.
Nutrition Facts
Calories |
804 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.4 g | 43% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 3.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3934 mg | 171% | |
| Total Carbohydrate | 122.7 g | 45% | |
| Dietary Fiber | 50.2 g | 179% | |
| Total Sugars | 66.7 g | ||
| Protein | 21.3 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 306 mg | 24% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 4566 mg | 97% | |
*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.
