Baingan Bharta (Indian Eggplant) | Healthy Ethnic Food Recipes

Easy, quick to prep and delicious. This Baingan Bharta (Indian Eggplant) is a sure pleaser for the entire family. Roasted eggplant cooked in aromatic South Asian spices, simmered in a thick tomato-pepper sauce and garnished with tangy lemon and cilantro. If you're on the hunt for healthy desi recipes - with less oil, spices, and salt - this is it! Best enjoyed with roti, quinoa, or lettuce leaves. Vegan and gluten-free.

Baingan Bharta is one of our favourite South Asian recipes. It's made by roasting eggplants until very soft. The skin is removed, and the flesh is cooked with tomatoes, peppers, onions, garlic, and spices. A delicious roasted eggplant dish that is simple and doesn't use too many spices, salt or oil - perfect for family meals!

Is Baingan Bharta Healthy?

Eggplant, also known as aubergine, or Brinjal in Urdu, is a good source of soluble fibre, which can help to slow gastric emptying. This delays the absorption of sugar in your blood - thereby supporting blood sugar control. A non-starchy vegetable, eggplant is low in carbohydrates; one eggplant provides under 100 calories, less than 1 gram of fat, approximately 20 grams of carbohydrate (less than two slices of bread), a whopping 12.5 grams of fibre and about 4 g of protein. Eggplant also is cholesterol-free, contains almost no sodium, and ranks as a low glycemic food. You'll notice that it tends to soak up oil, so I love cooking it curry-style, allowing you to be conservative with oil, which creates a healthy recipe - without compromising on taste! Plus, the addition of heaps of tomatoes and peppers and serve it with greens, make this meal - nutrient-packed!

Is An Eggplant A Fruit Or Vegetable?

You may be surprised to hear that eggplant is a fruit. More specifically - a berry! Available all year round, it peaks between August-September.

How To Make Bharta - Step By Step

• Start by preparing all the ingredients and roasting the eggplant. Wash and dry the eggplant and pierce all around with a knife or fork - before roasting (Images 1-2).
• To speed up the process, I rely on my mini food processor to chop the onions and garlic (Image 3).
• After washing your vegetables, chop the tomatoes and pepper into small cubes and finely chop the chilli (Images 4-6).
• Once the eggplant is cooked through and cooled, carefully peel off the skin and mash the flesh (Images 7-8).

• In a large pot, heat the oil on medium heat, and fry the cinnamon and mustard seeds (Image 9).
• When the mustard seeds start crackling, add the onion-garlic mixture (Image 10), and fry until medium brown. I like my onions this way 🙂
• Go in with the peppers and cook on medium-high for 3 mins (Image 11), before adding in the curry powder and cumin (Image 12).
• Stir the onion-pepper spice mix for 1 minute, and add the tomatoes (Image 13). Cook on high heat, and continue to stir - preventing the mixture from burning. You want the mixture to be soft and mushy (about 5 minutes).
• Stir in the mashed eggplant and chillies (optional), cover and simmer on low heat for 10 minutes (Images 14-15). Add salt and lemon juice, stir and simmer for a further 10 minutes.
• Finish your dish with garam masala and cilantro (Image 16).

Best Ways To Serve

With back to school season around the corner, I'm eager to keep things super simple in the recipes department. I love how versatile this recipe is. I mean, just look at the few ways we enjoy this dish:

• Pizza: We like to spread this on rotis, tortillas, and bread. With a sprinkle of cheese, this recipe transforms into a mouthwatering pizza - fast and snappy!
• Pasta: It serves excellent as an addition to pasta sauces to create a runny and veggie-packed sauce that pairs beautifully with pasta.
• Dip: Feeling adventurous? Throw a portion in the blender, add some cooked chickpeas, and you have your very own baba ganoush recipe…perfect as a dip for your veggies. Why not spread on toast for breakfast, to create a nourishing meal!

Desi~licious Top Tips 

1. Choose the big round variety of eggplant to create this recipe. Be careful to pick ones that have a bright shiny surface, and no marks or indentations.
2. Be patient and allow the eggplant to roast for the full 45 minutes. You want to make sure it's fully cooked through - before removing the skin.
3. Be safe and wait for the roasted eggplant to cool before peeling.
4. Use your fingers to peel and avoid food waste by scraping off any flesh from the skin.
5. Don't discard any juices and add them to your dish - you want all that gorgeous flavour!
6. Cook on medium-high throughout and keep stirring to prevent burning.
7. Allow the complete 20 minutes of simmering as this ensures that all the flavours come together nicely to create a luscious dish.
8. Add more chillies if you're after a hot kick!

More Vegetarian Lunch And Dinner Recipes You Might Like:

• Chickpea Kale Curry Stuffed Spaghetti Squash
• Quinoa Pilau 
• Chickpea Salad In A Jar

Have you wondered how to roast brinjal? What's your favourite way to enjoy eggplant? Have you tried my Baingan Bharta recipe? Leave me a comment below!

If you try this recipe, would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and Twitter! I can't wait to see your photos.

Baingan Bharta (Indian Eggplant) | Healthy Ethnic Food Recipes

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Easy, quick to prep and scrumptious. This Baingan Bharta (Indian Eggplant) is a sure pleaser for the entire family. Roasted eggplant cooked in aromatic South Asian spices, simmered  in a thick tomato-pepper sauce and garnished with tangy lemon and cilantro. If you're on the hunt for healthy desi recipes - with less oil, spices and salt - this is it! Best enjoyed with roti, quinoa, or lettuce leaves. Vegan and gluten free.

Prep Time15 mins

Cook Time1 hr 10 mins

Course: Main

Servings: 6 people

Author: Shahzadi Devje

Ingredients

• ▢ 3 eggplant large, washed
• ▢ 1 onion large, peeled and finely chopped
• ▢ 3 garlic cloves, medium, finely chopped
• ▢ 1 pepper large, orange, cut into small cubes. Red and yellow peppers work well too
• ▢ 4 tomatoes large, washed and chopped into small cubes
• ▢ 1.5 tbsp olive oil extra virgin
• ▢ 1 tsp mustard seeds
• ▢ 1 cinnamon stick 2 inch
• ▢ 2 tsp curry powder
• ▢ 1.5 tsp cumin powder you could use cumin seeds. Remember to temper them in oil at the start.
• ▢ 1 green chilli optional. Feel free to add more if you prefer
• ▢ 1 tsp garam masala
• ▢ 1 tsp salt
• ▢ 1 cup cilantro fresh, washed and finely chopped. I use the stems too

Instructions

• Preheat the oven to 420 degrees F. Using a sharp knife or fork, poke around each eggplant.
• Roast the eggplant in the oven for 45 minutes, turning at 25 minutes. You want to ensure the eggplants are cooked through.
• In a large pot, on medium-high heat, add oil and fry the cinnamon stick and mustard seeds. Once the seeds start crackling, add the onion and garlic. Fry until medium brown.
• Add the peppers and cook until soft (about 3 minutes) followed by the curry powder and cumin. Cook for an additional minute, to allow the spices to release their flavor.
• Add the tomatoes and cook on high - stirring continuously to prevent burning. Cook until the tomatoes are soft and mushy (about 5-7 minutes).
• Stir in the mashed eggplant and chilli (optional). Cover and cook on low heat for 10 mins minutes, stirring occasionally.
• Add salt and lemon juice, stirring to mix well. Cover and continue to simmer for an additional 10 minutes.
• Finish with garam masala and cilantro.

Notes

1. Choose the big round variety of eggplant to create this recipe. Be careful to pick ones that have a bright shiny surface, and no marks or indentations.
2. Be patient and allow the eggplant to roast for the full 45 minutes. You want to make sure it's fully cooked through - before removing the skin.
3. Be safe and wait for the roasted eggplant to cool before peeling.
4. Use your fingers to peel and avoid food waste by scraping off any flesh from the skin.
5. Don't discard any juices and add them to your dish - you want all that gorgeous flavor!
6. Cook on medium-high throughout and keep stirring to prevent burning
7. Allow the complete 20 minutes of simmering as this allows all the flavors to come together nicely to create a luscious dish.
8. Add more chillies if you're after a hot kick!
9. You can roast the eggplants in advance and place in the fridge until you are ready to prep the whole dish.

Nutrition Facts

Baingan Bharta (Indian Eggplant) | Healthy Ethnic Food Recipes

Amount Per Serving

Calories 125 Calories from Fat 45

% Daily Value*

Fat 5g8%

Saturated Fat 1g5%

Sodium 425mg18%

Potassium 785mg22%

Carbohydrates 21g7%

Fiber 9g36%

Sugar 11g12%

Protein 4g8%

Vitamin A 916IU18%

Vitamin C 20mg24%

Calcium 51mg5%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table does not know your life - your body, including your hunger and satiety cues, change daily. It's okay to eat more or less. Say no to food guilt and instead embrace mindful eating.

Shahzadi Devje

Shahzadi is an award-winning registered dietitian (RD) regulated by the College of Dietitians of Ontario and certified diabetes educator (CDE), approved by the Canadian Diabetes Educator Certification Board. A YouTuber and notorious foodie, she's dedicated to helping you end your cooking wars, transform your health, and be the best version of yourself! Shahzadi is an on-air nutrition expert for CTV Your Morning and a regular contributor for Global News and other national media outlets.