Baingan Bharta is a favorite South Asian dish. It's made by roasting the eggplants until very soft. The flesh is scraped from the skin and cooked with tomatoes, peppers, onions, garlic, and spices. A delicious roasted aubergine dish, that is simple and without the use of too many spices.
- 3 eggplant, medium
- 2 tbsp oil
- 1/2 tsp mustard seeds
- 1 onion, large, finely chopped
- 3 cloves garlic, crushed (1.5 tsp)
- 1 cup bell pepper, red (frozen red peppers)
- 2 tomato, fresh, medium
- 1 tbsp curry powder
- 1 tsp salt
- 1 green chili, large (you can leave out if you like)
- 1/4 tsp fresh lemon juice, Squeeze of fresh lemon juice
- 1/4 cup coriander, Sprinkle with fresh coriander
Preheat the oven to 380 degrees F
Rinse the eggplant in water and poke around each eggplant with a fork
Roast in the oven for 30 minutes or until tender, turning them around after 15 mins to ensure even cooking. You can roast these in advance and place in the fridge until you are ready to prep the whole dish
Peel the skin or scape the flesh of the eggplant and mash
In a pan, fry the mustard seeds until they start crackling
Add the onion and garlic and fry until brown
Add the peppers and cook until soft (about 5 minutes)
Add the tomatoes, curry powder, salt and chilli
Cook until the tomatoes are soft and mashed (5-10 minutes). You will also begin to notice the oil separating from the mixture
Add the mashed eggplant, stir well and cover
Cook for 15 mins minutes on slow/medium heat, stirring occasionally
Add a squeeze of lemon and sprinkle with fresh coriander
Nutrition Information:
Calories: 233kcal (12%)Carbohydrates: 27g (9%)Protein: 3g (6%)Fat: 15g (23%)Saturated Fat: 3g (15%)Polyunsaturated Fat: 6gMonounsaturated Fat: 6gSodium: 1547mg (64%)Potassium: 430mg (12%)Fiber: 8g (32%)Sugar: 9g (10%)Vitamin A: 2750IU (55%)Vitamin C: 109.7mg (133%)Calcium: 40mg (4%)Iron: 1.6mg (9%)
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.