Mediterranean Diet Baingan Bharta
Experience a delightful fusion of Indian tradition and Mediterranean flair with this Mediterranean Diet Baingan Bharta. This recipe reimagines the classic Indian roasted eggplant dish with heart-healthy extra virgin olive oil, fresh herbs like parsley and mint, and a vibrant medley of vegetables and spices. Smoky oven-roasted eggplant is mashed and simmered with aromatic cumin, coriander, and smoked paprika, while ripe tomatoes and green bell pepper provide a zesty, colorful base. Finished with a refreshing splash of lemon juice and a sprinkle of red chili flakes for optional heat, this dish is perfect served with whole-grain pita, fluffy quinoa, or as a nutritious filling for roasted peppers. Ready in just under an hour, this vegan, gluten-free dish brings robust flavor and wholesome ingredients to your table, embodying the best of both the Mediterranean diet and Indian cuisine!
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Recipe Information
Ingredients
- 2 large eggplant
- 2 tablespoons extra virgin olive oil
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 2 ripe tomatoes, finely chopped
- 1 green bell pepper, finely chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 2 tablespoons fresh lemon juice
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh mint leaves, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon red chili flakes (optional)
Instructions
Preheat your oven to 400°F (200°C).
Prick the eggplants all over with a fork to allow steam to escape during roasting.
Place the eggplants on a baking sheet and roast in the preheated oven for about 30-35 minutes, or until the skin is charred and the flesh is soft, turning them halfway through.
Remove the eggplants from the oven and let them cool slightly. Once cool enough to handle, peel off the skin and scoop out the flesh into a bowl, discarding the stem. Mash the flesh with a fork and set aside.
In a large pan, heat the olive oil over medium heat. Add the chopped onion and sauté for 4-5 minutes until translucent.
Add the minced garlic to the pan and cook for another 1-2 minutes until fragrant.
Add the chopped tomatoes and bell pepper, stirring well. Cook for about 5-6 minutes until the tomatoes are soft.
Stir in the mashed eggplant, ground cumin, ground coriander, and smoked paprika. Mix all ingredients well.
Season with salt, black pepper, and optional red chili flakes. Allow the mixture to cook for another 5 minutes, stirring occasionally.
Remove the pan from heat and stir in the fresh lemon juice, parsley, and mint.
Transfer the baingan bharta to a serving dish and serve warm with whole grain pita, quinoa, or as a filling for roasted peppers.
Nutrition Facts
Calories |
620 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.9 g | 41% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2412 mg | 105% | |
| Total Carbohydrate | 88.7 g | 32% | |
| Dietary Fiber | 42.0 g | 150% | |
| Total Sugars | 42.1 g | ||
| Protein | 16.9 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 198 mg | 15% | |
| Iron | 6.6 mg | 37% | |
| Potassium | 3541 mg | 75% | |
*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.
