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A rustic and smoky mash of fire-roasted eggplant and boiled potatoes, blended with pungent mustard oil and fresh spices. This authentic Bihari delight is the perfect companion for litti or hot rotis.
For 4 servings
Prepare and Cook the Vegetables
Peel and Mash
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A rustic and smoky mash of fire-roasted eggplant and boiled potatoes, blended with pungent mustard oil and fresh spices. This authentic Bihari delight is the perfect companion for litti or hot rotis.
This bihari recipe takes 40 minutes to prepare and yields 4 servings. At 215.18 calories per serving with 4.71g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Combine and Season
Serve
For a different texture and flavor, you can add a handful of chopped spring onions along with the regular onions.
Add a pinch of 'panch phoron' (Bengali five-spice blend) to the mustard oil before mixing it in for a more complex aroma.
Use the leftover chokha as a delicious and smoky stuffing for sandwiches or parathas.
To reduce the pungency and make it lighter, you can gently warm the mustard oil until it just starts to smoke before adding it to the chokha.
Eggplant is an excellent source of dietary fiber, which aids digestion, promotes a feeling of fullness, and helps maintain stable blood sugar levels.
The dish contains numerous vegetables like eggplant, tomato, onion, and garlic, which are rich in antioxidants that help combat oxidative stress and reduce inflammation in the body.
Mustard oil, used in moderation, contains monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which are beneficial for cardiovascular health.
The raw garlic and ginger used in the chokha are known for their potent antibacterial and antiviral properties, which can help strengthen the immune system.
Aloo Baingan Chokha contains approximately 190-210 calories per serving (about 1 cup), primarily from the potatoes and mustard oil. It's a relatively low-calorie side dish.
Yes, it is a healthy dish. It's packed with fiber from eggplant, vitamins and minerals from the various vegetables, and beneficial monounsaturated fats from mustard oil. It is naturally vegan and gluten-free.
While mustard oil provides the signature pungent and authentic flavor, you can substitute it with another oil. However, the taste will be significantly different and less traditional. For a closer alternative, try using a good quality extra virgin olive oil.
You can roast the eggplant in an oven or air fryer at 220°C (425°F) until charred. For an intense smoky flavor, use the 'dhungar' method: place a hot charcoal in a small bowl in the center of the chokha, drizzle a little ghee or oil on it, and cover the dish for 2-3 minutes to trap the smoke.
It can be stored in an airtight container in the refrigerator for up to 3 days. The flavors often meld and can taste even better the next day. Serve it chilled or gently reheated.