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Tender, melt-in-your-mouth eggplant slices, marinated in a simple blend of Bengali spices and shallow-fried to golden perfection. A beloved side dish that's ready in minutes and pairs beautifully with dal and rice.
Prepare the Eggplant
Marinate the Slices
Shallow Fry the Baingan
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Tender, melt-in-your-mouth eggplant slices, marinated in a simple blend of Bengali spices and shallow-fried to golden perfection. A beloved side dish that's ready in minutes and pairs beautifully with dal and rice.
This bengali recipe takes 25 minutes to prepare and yields 4 servings. At 94.55 calories per serving with 1.39g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Serve Hot
Add 1/4 teaspoon of cumin powder and 1/4 teaspoon of coriander powder to the spice mix for a more complex flavor profile.
For a different texture, you can use a mix of 1 tablespoon rice flour and 1 tablespoon besan (gram flour) for the coating.
For a lower-oil version, you can bake the marinated slices. Arrange them on a baking sheet, drizzle with a little oil, and bake at 200°C (400°F) for 15-20 minutes, flipping halfway through, until golden and tender.
Add 1/2 teaspoon of amchur (dry mango powder) to the spice mix for a tangy twist.
Eggplant is a great source of antioxidants, particularly nasunin, an anthocyanin found in its skin, which helps protect cells from oxidative damage.
The high fiber content in eggplant aids in digestion, promotes satiety, and helps regulate blood sugar levels by slowing the rate of sugar absorption.
Eggplant contains potassium, a mineral essential for regulating blood pressure. Its fiber and antioxidant content may also help reduce levels of 'bad' LDL cholesterol.
Baingan Bhaja can be part of a balanced meal. The main ingredient, eggplant, is low in calories and a good source of fiber and antioxidants. However, since it is shallow-fried, it absorbs some oil, which increases its calorie content. To make it healthier, you can pan-fry with minimal oil or bake it.
One serving of Baingan Bhaja (approximately 2 pieces or 110g) contains around 110-130 calories. The majority of the calories come from the mustard oil absorbed during frying.
Sogginess can occur for a few reasons: the eggplant slices were too thin, you didn't let them rest after marination to draw out moisture, the oil wasn't hot enough when you started frying, or you overcrowded the pan, which lowers the oil temperature.
Yes, you can use other neutral oils like sunflower or vegetable oil. However, mustard oil provides a pungent, sharp flavor that is authentic to Bengali cuisine and highly recommended for this dish.
To minimize oil absorption, ensure your eggplant slices are at least 1/2-inch thick, let them rest after marinating, and fry them in properly heated oil. The rice flour coating also creates a barrier that helps reduce oil absorption.
Baingan Bhaja is best served fresh and hot to enjoy its crispy texture. It tends to become soft upon cooling. You can slice and marinate the eggplant a few hours ahead and refrigerate it, then fry just before serving.