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Baingan Bharta (Indian Eggplant) | Healthy Ethnic Food Recipes

5 from 7 votes
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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
lettuce leaves filled with baingan bharta (Indian eggplant recipe) with a bowl of baingan bharta in the center.

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.