A classic Punjabi dish featuring smoky, fire-roasted eggplant mashed and cooked with a flavorful blend of onions, tomatoes, and aromatic spices. It's rustic, hearty, and pairs perfectly with hot rotis.
Prep15 min
Cook30 min
Servings4
Serving size: 1 cup
215cal
4gprotein
25gcarbs
13g
Ingredients
1 large Eggplant (approx 800g, globe variety)
3 tbsp Mustard Oil
1 tsp Vegetable Oil (for greasing the eggplant)
1 tsp Cumin Seeds
2 medium Onion (finely chopped)
1 inch Ginger (finely chopped or grated)
6 cloves Garlic (finely chopped)
2 pcs Green Chili (finely chopped, adjust to taste)
Soft, thin, and light Indian flatbreads made from whole wheat flour. They puff up beautifully on an open flame, making them a perfect, healthy accompaniment to any curry or dal.
Crisp, tangy rings of onion tossed with fresh lemon juice, herbs, and a hint of spice. This classic Indian side salad, known as Laccha Pyaz, is the perfect refreshing accompaniment to rich curries and grilled kebabs.
Smoky, aromatic Baingan Bharta with soft phulkas – a fiber-rich comfort food that's simply delicious!
This punjabi dish is perfect for dinner. With 512.21 calories and 13.290000000000001g of protein per serving, it's a high-fiber option for your meal plan.
fat
0.5 tsp Turmeric Powder
1 tsp Red Chili Powder (adjust to spice preference)
1.5 tsp Coriander Powder
1.25 tsp Salt (or to taste)
0.75 tsp Garam Masala
3 tbsp Coriander Leaves (freshly chopped, for garnish)
Instructions
1
Fire-Roast the Eggplant
Wash and thoroughly dry the eggplant. Make 4-5 deep slits lengthwise into the eggplant without cutting all the way through.
Rub 1 tsp of vegetable oil all over the eggplant's skin. This helps the skin char evenly and peel off easily.
Place the eggplant directly on a medium gas flame. Using tongs, rotate it every 2-3 minutes to ensure it cooks evenly on all sides. Continue roasting for 12-15 minutes until the skin is completely blackened and charred, and the flesh feels very soft when poked with a knife.
Carefully remove the eggplant from the flame and place it on a plate. Let it cool for 10 minutes until it's safe to handle.
2
Prepare the Eggplant Pulp
Once the eggplant has cooled, gently peel off all the charred skin. The skin should come off easily. Discard the skin.
Place the roasted eggplant pulp in a bowl. Using a fork or a potato masher, mash it well to a coarse or smooth consistency, as you prefer. Set aside.
3
Sauté the Masala Base
Heat mustard oil in a kadai or heavy-bottomed pan over medium heat until it just begins to smoke. This step is important to remove the oil's pungency.
Reduce the heat slightly and add the cumin seeds. Let them sizzle and become fragrant for about 30 seconds.
Add the finely chopped onions and sauté for 6-8 minutes, stirring occasionally, until they are soft and golden brown.
Add the chopped ginger, garlic, and green chilies. Sauté for another minute until the raw aroma disappears.
Add the finely chopped tomatoes and cook for 7-9 minutes, stirring and mashing with your spoon, until they break down completely and become soft and pulpy.
Add the turmeric powder, red chili powder, coriander powder, and salt. Mix well and cook the masala for 3-4 minutes, stirring frequently, until the oil begins to separate from the mixture at the sides of the pan. This indicates the masala is well-cooked.
4
Combine and Finish the Bharta
Add the mashed eggplant pulp to the cooked masala in the pan.
Stir thoroughly to combine the eggplant with the spices, breaking up any large chunks.
Cook on low-medium heat for 5-7 minutes, stirring occasionally. This allows the smoky eggplant to absorb all the flavors of the masala.
Sprinkle the garam masala over the bharta and give it a final mix.
5
Garnish and Serve
Turn off the heat. Garnish generously with fresh chopped coriander leaves.
Serve Baingan Bharta hot with fresh roti, paratha, naan, or as a side with dal and rice.
262cal
8gprotein
44gcarbs
8gfat
Ingredients
2 cup Atta (Also known as whole wheat flour)
0.5 tsp Salt
1 cup Lukewarm Water (Adjust as needed to form a soft, pliable dough)
2 tbsp Ghee (For brushing on top, optional)
Instructions
1
Prepare the Dough
In a large mixing bowl, combine 2 cups of atta and salt.
Gradually add lukewarm water, a little at a time, mixing with your fingers until the flour comes together to form a dough.
Knead the dough on a clean, flat surface for 8-10 minutes, pressing and stretching it with the heel of your hand. The final dough should be soft, smooth, and elastic, not sticky.
2
Rest the Dough
Lightly grease the dough with a few drops of oil or ghee to prevent it from drying out.
Cover the bowl with a damp cloth or a lid and let the dough rest for at least 20-30 minutes. This step is crucial for relaxing the gluten, which results in softer phulkas.
3
Divide and Roll
After resting, knead the dough again for one minute.
Divide the dough into 8 equal-sized portions and roll them into smooth balls.
Take one ball, flatten it between your palms, and dip it into the dry atta for dusting.
Place it on a rolling board (chakla) and roll it out evenly into a thin circle, about 6-7 inches in diameter. Use minimal dry flour for dusting to avoid making the phulka hard.
4
Cook on the Tawa (Griddle)
Heat a tawa over medium-high heat. To check if it's ready, sprinkle a pinch of dry flour; it should turn brown in a few seconds.
Place the rolled phulka on the hot tawa. Cook for about 15-20 seconds until you see small bubbles appear on the surface.
Flip the phulka using tongs and cook the other side for 30-40 seconds until light brown spots appear.
5
Puff on Open Flame
Using tongs, carefully lift the phulka off the tawa and place it directly on a high flame.
Within seconds, the phulka will puff up into a ball due to the trapped steam.
Immediately flip it to cook the other side on the flame for just a second or two. Be careful not to burn it.
6
Finish and Serve
Remove the puffed phulka from the flame. If desired, brush the top with a little ghee.
Place the finished phulka in a casserole or a container lined with a clean kitchen towel. This keeps them soft and warm.
Repeat the rolling, cooking, and puffing process for the remaining dough balls. Serve hot with your favorite dal or curry.