Baingan Bharta
Smoked mashed eggplant cooked with onion, tomato, and garam masala.
For 1 serving
4 steps. 25 minutes total.
- 1
Step 1
- a.Roast whole eggplant on flame or in oven for 20 minutes until charred.
- b.Cool the eggplant completely.
- c.Peel and mash the roasted eggplant.
- 2
Step 2
- a.Splutter cumin seeds in hot oil.
- b.Sauté chopped onion for 4 minutes until softened.
- c.Add ginger garlic paste and sauté for 1 minute.
- d.Add chopped tomato and green chili, then sauté for 4 minutes.
- 3
Step 3
- 4
Step 4
What to keep in mind.
3 tips from the recipe — small details that make a real difference to the final dish.
- 1Prick the eggplant with a fork in several places before roasting to prevent it from bursting.
- 2For an extra smoky flavor, place a small piece of heated charcoal in a bowl inside the finished dish and cover for 2 minutes.
- 3Ensure the tomatoes are cooked until they turn mushy to create a smooth base for the mash.
Adapt it for your goals.
Low sodium
Reduce salt and increase the amount of ginger and green chilies to maintain a bold flavor profile.
spicierSpicier
Add a half teaspoon of red chili powder or increase the number of slit green chilies during the sauté step.
veganVegan
This recipe is naturally vegan; ensure you use a neutral plant-based oil rather than ghee.
Why this is on our healthy list.
High Dietary Fiber
Eggplant provides significant fiber which aids in digestion and promotes satiety.
Heart Healthy
Low in saturated fat and cholesterol, supporting overall cardiovascular wellness.
Antioxidant Rich
Contains phytonutrients like nasunin that help protect cells from oxidative stress.
Frequently asked questions
Yes, it is a low-calorie, nutrient-dense dish rich in dietary fiber and antioxidants from the eggplant and fresh aromatics.