Nut-Free Baingan Bharta
Discover the vibrant flavors of Nut-Free Baingan Bharta, a smoky and rich Indian eggplant curry that’s perfect for allergy-friendly dining. This recipe begins with a roasted eggplant, either in the oven or over an open flame for a distinct smoky aroma, then mashed and combined with a fragrant blend of sautéed onions, garlic, ginger, and warming spices like turmeric, garam masala, and coriander. Made nut-free for added inclusivity, this dish strikes the perfect balance between bold spices and tender vegetables, making it a crowd-pleasing addition to any meal. Garnished with fresh cilantro, Nut-Free Baingan Bharta pairs beautifully with roti, naan, or rice, offering a wholesome and delicious vegan option that's ready in under an hour. Perfect for weeknight dinners or special occasions, this recipe lets the iconic flavors of baingan bharta shine without compromising on dietary needs. Keywords: nut-free Indian curry, baingan bharta recipe, vegan eggplant curry, roasted eggplant dish, smoky eggplant recipe.
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Recipe Information
Ingredients
- 1 large eggplant (aubergine)
- 2 tablespoons oil
- 1 teaspoon cumin seeds
- 1 medium onion, finely chopped
- 4 garlic cloves, minced
- 1 inch piece ginger, minced
- 2 green chilies, finely chopped
- 2 medium tomatoes, chopped
- 0.5 teaspoon ground turmeric
- 1 teaspoon ground coriander
- 0.5 teaspoon red chili powder
- 1 teaspoon garam masala
- 1 teaspoon salt
- 2 tablespoons fresh cilantro (coriander leaves), chopped
Instructions
Preheat your oven to 400°F (200°C). Prick the eggplant with a fork in several places and roast it directly on the oven rack for about 25-30 minutes until it is completely soft. Alternatively, you can roast it directly on an open flame for a smoky flavor.
Once roasted, let it cool slightly and then peel off the skin. Mash the eggplant with a fork or potato masher until smooth. Set aside.
In a large pan over medium heat, add the oil. Once hot, add the cumin seeds and let them crackle for a few seconds.
Add the chopped onion and sauté until they turn golden brown.
Stir in the minced garlic, ginger, and green chilies; cook for 1-2 minutes until fragrant.
Add the chopped tomatoes, ground turmeric, ground coriander, and red chili powder. Cook until the tomatoes are soft and the oil starts to separate from the masala.
Add the mashed eggplant to the pan and mix well with the masala. Add salt and cook for another 5-7 minutes on medium heat.
Stir in the garam masala and cook for an additional 2 minutes, allowing the flavors to meld together.
Garnish with chopped fresh cilantro and serve hot with roti, naan, or rice.
Nutrition Facts
Calories |
544 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.7 g | 41% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2414 mg | 105% | |
| Total Carbohydrate | 66.0 g | 24% | |
| Dietary Fiber | 27.5 g | 98% | |
| Total Sugars | 30.4 g | ||
| Protein | 11.8 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 198 mg | 15% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 2498 mg | 53% | |
*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.
