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A smoky, rustic dish from Odisha made by roasting a whole eggplant until tender and mashing it with pungent mustard oil, raw onions, and green chilies. It’s a simple yet incredibly flavorful side dish, perfect with rice and dal.
Prepare and Roast the Eggplant
Cool, Peel, and Mash
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A smoky, rustic dish from Odisha made by roasting a whole eggplant until tender and mashing it with pungent mustard oil, raw onions, and green chilies. It’s a simple yet incredibly flavorful side dish, perfect with rice and dal.
This odia recipe takes 30 minutes to prepare and yields 4 servings. At 171.44 calories per serving with 2.55g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Combine Ingredients
Garnish and Serve
For a milder, creamier texture, mix in 2-3 tablespoons of thick curd (plain yogurt) along with the other ingredients.
Add one medium-sized boiled and mashed potato to the eggplant pulp. This adds body and a different texture to the bharta.
For a different regional take, sauté the chopped onions with ginger, garlic, and tomatoes. Add turmeric and red chili powder, then mix in the mashed eggplant and cook for a few minutes. This creates a cooked, spicier version.
Eggplant contains powerful antioxidants like nasunin, found in its purple skin, which helps protect brain cells and combat free radical damage in the body.
High in dietary fiber, eggplant aids in smooth digestion, prevents constipation, and supports a healthy gut microbiome.
The monounsaturated fats in mustard oil, combined with the properties of garlic and onion, can help manage cholesterol levels and support overall cardiovascular health.
Eggplant is naturally low in calories and high in water content, making this dish a filling yet light option that can aid in weight management.
A single serving of this Baigana Bharta (approximately 1 cup or 125g) contains around 135-150 calories. The majority of the calories come from the mustard oil, while the eggplant itself is very low in calories.
Yes, it is a healthy dish. Eggplant is an excellent source of dietary fiber, vitamins, and antioxidants. The use of raw onion, garlic, and mustard oil also adds various health benefits, including anti-inflammatory and heart-healthy properties. It's a nutritious, plant-based side dish.
The main difference lies in the preparation. Odia Baigana Bharta is a simple, rustic dish that highlights the smoky flavor of the eggplant, combined with the pungency of raw mustard oil and raw onions. Punjabi Baingan Bharta is typically a cooked dish where the mashed eggplant is sautéed with a masala of onions, tomatoes, ginger, garlic, and various spices.
Bitterness can occur if the eggplant used had too many seeds, or if it wasn't roasted completely, leaving some parts raw. Also, ensure you remove all the charred black skin, as leftover bits can impart a bitter taste.
Absolutely. While a direct flame provides the best smoky flavor, you can roast the eggplant in an oven at 200°C (400°F) for 30-40 minutes until tender. To add a smoky flavor, you can use the 'dhungar' method: place a small steel bowl in the center of the prepared bharta, add a piece of red-hot charcoal to it, drizzle a little ghee or oil on the charcoal, and immediately cover the dish for 2-3 minutes to trap the smoke.