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Oven-Roasted Baingan Bharta (Indian Eggplant Recipe)
This oven-roasted recipe for Baingan Bharta (Indian eggplant) is a nourishing dish of mashed eggplant, simmered stovetop in a thick tomato-pepper sauce. If you're on the hunt for a healthy Indian recipe — with less oil, spices, and salt — this is it! Enjoy with roti, quinoa, or lettuce cups.
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Ingredients
- 3 eggplant, globe, large, washed
- 1 onion, large, peeled and finely chopped
- 3 garlic, cloves, large, crushed
- 1 pepper, large, orange, cut into small cubes. Red and yellow peppers also work well
- 4 tomatoes, large, washed and chopped into small cubes
- 1.5 tbsp olive oil, extra virgin
- 1 tsp mustard seeds
- 1 cinnamon stick, large
- 2 tsp curry powder
- 1.5 tsp cumin powder, you could use cumin seeds. Remember to temper them in oil at the start.
- 2 green chilli, optional. Feel free to add more if you prefer.
- 1½ tsp garam masala
- 1½ tsp salt
- 1 cup cilantro, fresh, washed and finely chopped. Include stems.
Instructions
- Preheat your oven to 420°F. Using a knife or fork, puncture each eggplant all over before roasting them in the oven.
- Arrange the eggplants on a large oven tray and roast for 65 minutes, flipping them over at the 25-minute mark. The goal is to achieve a very soft texture.
- In a large pot, heat oil and temper the cinnamon stick and mustard seeds until they crackle. Add the onion and garlic, frying until golden brown.
- Introduce the pepper and cook over medium heat until tender, approximately 3 minutes.
- Sprinkle in the curry powder and cumin powder, stirring well. Allow the spices to release their flavours for an additional minute over very low heat.
- Incorporate the tomatoes, cooking on high heat while continuously stirring to prevent burning. Cook until the tomatoes reach a soft and mushy consistency, about 5-7 minutes.
- Once the eggplants have cooked and cooled, peel off the skin and mash the flesh. Retain the juices.
- Add the mashed eggplant and chillies to the tomato-pepper mixture. Cover and simmer over low heat for 10 minutes.
- To finish, sprinkle with salt, garam masala, and cilantro. Cover once more and simmer for another 10 minutes over low heat. For an extra zing, consider adding a squeeze of lemon juice (optional).
Notes
How to serve vegan Indian eggplant
- Pizza: Elevate your pizza game by using this flavorful dish as a topping instead of traditional tomato sauce – trust me, it's a game-changer!
- Rice bowl: For a satisfying meal, serve the eggplant over fragrant basmati rice with a dollop of plain yogurt or raita.
- Pasta: Get creative in the kitchen by tossing this dish with your favourite pasta and finishing it off with freshly grated Parmesan cheese.
- Dip: Transform this recipe into a sensational dip. Simply blend it with chickpeas until smooth and enjoy it with gluten free crackers recipe or pita chips. And why not spread it on toast for a nourishing breakfast? The possibilities are endless!
Nutrition Information:
Calories: 84kcal (4%)Carbohydrates: 11g (4%)Protein: 2g (4%)Fat: 4g (6%)Saturated Fat: 1g (5%)Polyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 640mg (27%)Potassium: 383mg (11%)Fiber: 4g (16%)Sugar: 4g (4%)Vitamin A: 879IU (18%)Vitamin C: 17mg (21%)Calcium: 33mg (3%)Iron: 1mg (6%)
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.
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