Mediterranean Diet Baingan Bharta (Smoky Eggplant Mash)

Experience a flavorful twist on a classic Indian dish with this Mediterranean Diet Baingan Bharta, a smoky eggplant mash that’s healthy, vibrant, and packed with bold spices. Perfectly roasted eggplants form the base of this dish, lending a rich, smoky essence complemented by caramelized onions, garlic, and tomatoes. Heart-healthy extra virgin olive oil and Mediterranean spices like cumin, coriander, and smoked paprika elevate the flavor profile while fresh parsley, mint, and a splash of lemon add a refreshing finish. Garnished with jewel-like pomegranate seeds, this gluten-free and vegan recipe is as visually stunning as it is delicious. Serve warm or at room temperature with whole-grain bread or crisp veggie sticks for a nutritious and satisfying dish that bridges the best of Indian and Mediterranean cuisines.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 pieces large eggplants
• 2 tablespoons extra virgin olive oil
• 1 medium, finely chopped red onion
• 3 minced garlic cloves
• 2 medium, finely chopped ripe tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon smoked paprika
• 0.25 teaspoon cayenne pepper
• 1 teaspoons salt
• 0.5 teaspoon black pepper
• 2 tablespoons, chopped fresh parsley
• 1 tablespoon, chopped fresh mint
• 1 tablespoon lemon juice
• 2 tablespoons pomegranate seeds

Directions

Step 1

Preheat your grill or oven to 400°F (200°C).

Step 2

Poke a few holes in the eggplants with a fork and place them directly on the grill grates or on a baking sheet in the oven.

Step 3

Roast the eggplants for about 30 minutes, turning occasionally, until the skin is charred and the inside is soft.

Step 4

Remove the eggplants from the heat and allow them to cool slightly.

Step 5

Once cool, peel off the charred skin and mash the eggplant pulp in a bowl using a fork or potato masher.

Step 6

In a large pan, heat olive oil over medium heat.

Step 7

Add the chopped onion and sauté for 3-4 minutes until translucent.

Step 8

Stir in the minced garlic and cook for another 1 minute until fragrant.

Step 9

Add the chopped tomatoes and cook for 5 minutes until they start to break down.

Step 10

Stir in the mashed eggplant, ground cumin, ground coriander, smoked paprika, cayenne pepper, salt, and black pepper.

Step 11

Cook the mixture for 5-7 minutes, stirring occasionally, allowing the flavors to combine.

Step 12

Remove from heat and stir in the lemon juice, chopped parsley, and mint.

Step 13

Transfer to a serving bowl and garnish with pomegranate seeds.

Step 14

Serve warm or at room temperature with whole-grain bread or fresh vegetable sticks.

Nutrition Facts

Serving size	(1397.2g)

Amount per serving	% Daily Value*
Calories	630.7

Total Fat 32.1g	0%
Saturated Fat 4.6g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2412.6mg	0%
Total Carbohydrate 90.8g	0%
Dietary Fiber 42.2g	0%
Total Sugars 43.9g
Protein 17.3g	0%

Vitamin D 0IU	0%
Calcium 271.2mg	0%
Iron 8.6mg	0%
Potassium 3580.7mg	0%

*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.

Source of Calories

Fat: 40.1%

Protein: 9.6%

Carbs: 50.4%