Introduction
Baingan Bharta is a traditional Indian dish featuring roasted and mashed eggplant, seasoned with a blend of spices, onions, and tomatoes. Its smoky flavor and rich texture make it a beloved vegetarian dish in Indian cuisine, often enjoyed with flatbreads like naan or rice.
Ingredients
- 1 large eggplant (baingan)
- 2 tablespoons vegetable oil
- 1 teaspoon cumin seeds
- 1 onion, finely chopped
- 2 tomatoes, finely chopped
- 2 green chilies, slit
- 1 teaspoon ginger-garlic paste
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon garam masala
- Salt to taste
- Fresh coriander leaves, chopped (for garnish)
Instructions
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Roast the Eggplant:
- Preheat your oven to 450°F (230°C) or place the eggplant directly over an open flame (on a gas stove) until the skin is charred and the flesh is soft, about 15-20 minutes.
- Once roasted, place the eggplant in a bowl and cover it to trap steam. Let it sit for about 10 minutes. This will make peeling easier.
- After it cools, peel off the skin and mash the flesh with a fork or potato masher. Set aside.
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Cook the Base:
- In a large pan, heat vegetable oil over medium heat.
- Add cumin seeds and let them sizzle for a few seconds until fragrant.
- Stir in the finely chopped onion and sauté until golden brown.
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Add Spices and Tomatoes:
- Add the ginger-garlic paste and green chilies, cooking for another minute.
- Stir in the chopped tomatoes and cook until they soften and release their juices, about 5-7 minutes.
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Mix in the Eggplant:
- Add the mashed eggplant to the pan, along with turmeric powder, red chili powder, garam masala, and salt.
- Mix well to combine all ingredients and cook for an additional 5-7 minutes, allowing the flavors to meld together.
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Garnish and Serve:
- Remove from heat and garnish with freshly chopped coriander leaves.
- Serve hot with naan, roti, or steamed rice.
Health Notes
- Baingan Bharta is low in calories and high in fiber, making it a healthy option for weight management. The eggplant is rich in antioxidants, which can support heart health. However, monitor the oil content if you are watching your fat intake.
Serving Suggestions
- Baingan Bharta can be served as a main course or a side dish. Pair it with flatbreads like naan or chapati, or serve it alongside basmati rice and yogurt for a balanced meal.
Tips
- For a deeper smoky flavor, consider roasting the eggplant on an open flame.
- Adjust the spice level by adding more or fewer green chilies according to your preference.
- Adding a splash of lemon juice just before serving can enhance the flavor and add freshness.
