Soy-Free Baingan Bharta
Smoky, flavorful, and completely soy-free, this twist on the classic baingan bharta is a must-try for lovers of Indian cuisine. Roasted eggplant shines as the star of this dish, its velvety texture complemented by a vibrant medley of aromatic spices, juicy tomatoes, and a touch of heat from green chilies. Unlike traditional versions, which sometimes include soy-based ingredients, this recipe caters perfectly to those with dietary restrictions without compromising on authenticity. The addition of frozen peas brings sweetness and texture, while fresh cilantro and a squeeze of lemon juice tie it all together with a bright, zesty finish. Ready in under an hour, this comforting, plant-based meal pairs beautifully with warm roti, naan, or fluffy basmati rice, making it a versatile and crowd-pleasing choice for any occasion. Perfect for SEO: Soy-Free Baingan Bharta, Eggplant Curry, Vegan Indian Recipe, Gluten-Free Dinner Ideas.
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Recipe Information
Ingredients
- 2 large eggplants (baingan)
- 2 tablespoons vegetable oil
- 1 teaspoon cumin seeds
- 1 medium, finely chopped onion
- 4 finely chopped garlic cloves
- 1 inch piece, finely chopped ginger
- 2 finely chopped green chilies
- 2 medium, finely chopped tomatoes
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 teaspoon coriander powder
- 1 teaspoon, or to taste salt
- 0.5 cup frozen peas
- 0.25 cup, chopped fresh cilantro leaves
- 1 tablespoon lemon juice
Instructions
Preheat your oven to 400°F (200°C).
Wash and pat dry the eggplants. Poke holes in them using a fork or knife to prevent bursting and place them on a greased baking sheet.
Roast the eggplants in the oven for 25-30 minutes, turning occasionally, until the skin is wrinkled and the flesh is soft. Alternatively, you can roast them directly on a gas flame for a smoky flavor.
Once roasted, remove the eggplants from the oven and let them cool. Peel and discard the skin. Mash the flesh with a fork or potato masher and set aside.
Heat oil in a large pan over medium heat. Add cumin seeds and let them splutter for a few seconds.
Add chopped onions to the pan and sauté until they turn golden brown.
Stir in the garlic, ginger, and green chilies. Sauté for another minute until fragrant.
Add tomatoes, turmeric powder, red chili powder, coriander powder, and salt. Cook until the tomatoes are soft and the oil begins to separate from the mixture.
Mix in the mashed eggplant and frozen peas. Stir well to combine, ensuring the eggplant absorbs all the spices.
Cover the pan and let it simmer on low heat for 5-7 minutes, stirring occasionally.
Adjust seasoning, if necessary, and add lemon juice before turning off the heat.
Garnish with chopped cilantro leaves and serve hot with roti, naan, or rice.
Nutrition Facts
Calories |
538 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.1 g | 39% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 17.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2414 mg | 105% | |
| Total Carbohydrate | 65.2 g | 24% | |
| Dietary Fiber | 20.2 g | 72% | |
| Total Sugars | 28.9 g | ||
| Protein | 14.1 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 201 mg | 15% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 2024 mg | 43% | |
*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.
