bengena
Also known as:
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
A rustic and smoky mashed eggplant dish from Assam, where fire-roasted eggplant is simply mixed with pungent mustard oil, sharp onions, and fresh chilies. This flavorful side dish is a perfect companion to steamed rice and dal.
A comforting, home-style Assamese curry featuring tender baby potatoes and soft eggplants simmered in a fragrant, lightly spiced gravy. The distinct flavors of mustard oil and panch phoron make this dish a unique and delicious meal, perfect with steamed rice.
A classic Bengali side dish where thick eggplant slices are seasoned with spices and shallow-fried in mustard oil until they are crispy on the outside and melt-in-your-mouth soft inside. A perfect partner for dal and rice.
Yes, bengena is highly nutritious and low in calories, providing only 25 calories per 100g. It is rich in fiber, which aids digestion, and contains essential minerals like manganese for bone health and metabolism.
Bengena is rich in antioxidants, specifically nasunin in its skin, which protects brain cells from damage. It also contains polyphenols that help regulate blood sugar levels and high fiber content that supports heart health and weight management.
Bengena is an excellent food for weight loss because it is very low in fat and calories but high in fiber. The fiber helps you feel full for longer periods, reducing overall calorie intake throughout the day.
Yes, bengena is keto-friendly. With approximately 5.88g of carbohydrates per 100g and a significant portion of that being dietary fiber, the net carb count is low enough to fit into most low-carb and ketogenic diets.
Bengena is a natural vegetable and is 100% vegan and gluten-free. Its meaty texture when cooked makes it a popular plant-based substitute for meat in various vegetarian and vegan recipes.
Bengena can be roasted, grilled, sautéed, or fried. Common preparations include 'Bengena Pitika' (mashed roasted eggplant) or slicing it into rounds and pan-frying with spices. It acts like a sponge, easily absorbing the flavors of the oils and spices it is cooked with.
Peeling is not necessary and is often discouraged because the skin contains the highest concentration of antioxidants like nasunin. However, if the vegetable is very large or old, the skin may become tough, in which case partial peeling can improve the texture.
bengena is a versatile ingredient found in cuisines around the world. With 25 calories per 100g and 0.98 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →Bitterness is common in older eggplants with many seeds. To remove it, slice the bengena, sprinkle the pieces with salt, and let them sit for 20 minutes to 'sweat' out the bitter juices before rinsing and cooking.
Store bengena in the refrigerator's crisper drawer in a breathable bag; it typically lasts for 5 to 7 days. Avoid storing it near ethylene-producing fruits like bananas or tomatoes, as this will cause it to spoil faster.
While not toxic, bengena is rarely eaten raw because it has a bitter taste and a firm, spongy texture that is unpleasant to most. Cooking breaks down the fibers and develops a rich, savory flavor and creamy consistency.
