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A rustic and smoky mashed eggplant dish from Bihar, made by roasting eggplant and tomatoes over an open flame and mixing with pungent mustard oil, onions, and spices. A classic side for litti or roti.
For 4 servings
Prepare and Roast Vegetables
Peel and Mash
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A rustic and smoky mashed eggplant dish from Bihar, made by roasting eggplant and tomatoes over an open flame and mixing with pungent mustard oil, onions, and spices. A classic side for litti or roti.
This bihari recipe takes 35 minutes to prepare and yields 4 servings. At 184.61 calories per serving with 3.17g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Combine and Flavor
Garnish and Serve
Add one large boiled, peeled, and mashed potato to the eggplant mash. This is a common variation known as Aloo-Baingan Chokha.
For a different flavor profile, sauté the chopped onions, ginger, and garlic in oil until golden. Then add chopped tomatoes and spices like turmeric and red chili powder. Finally, add the mashed roasted eggplant and cook for a few minutes.
If you find the raw onion and garlic too sharp, you can briefly soak the chopped onions in cold water for 10 minutes before adding them to the chokha to reduce their pungency.
Eggplant contains nasunin, an antioxidant that protects brain cells, while tomatoes are rich in lycopene, which helps combat oxidative stress and supports overall health.
The use of raw mustard oil provides monounsaturated and polyunsaturated fats, which are beneficial for heart health. Garlic is also known to help manage cholesterol and blood pressure levels.
Being high in dietary fiber, eggplant promotes healthy digestion and regular bowel movements. Ginger is a well-known digestive aid that can soothe the stomach.
Ingredients like garlic, ginger, and lemon juice are packed with vitamins and compounds that have antimicrobial and anti-inflammatory properties, helping to strengthen the immune system.
Yes, Baingan Chokha is very healthy. It's a low-calorie, high-fiber dish packed with nutrients from eggplant, tomatoes, and garlic. The use of raw mustard oil provides healthy fats. It's a great way to include vegetables in your diet.
One serving of Baingan Chokha (about 150g or 3/4 cup) contains approximately 120-150 calories, primarily from the mustard oil and vegetables. It's a light and nutritious side dish.
Baingan Chokha is a Bihari dish characterized by its use of raw ingredients like onion, garlic, and pungent mustard oil mixed into the roasted eggplant. Baingan Bharta, popular in Punjab and North India, is typically a cooked dish where the roasted eggplant is sautéed with a masala of onions, tomatoes, ginger, garlic, and spices.
Bitterness in chokha can come from an eggplant with too many seeds. To avoid this, choose a large, lightweight eggplant. You can also salt the mashed eggplant and let it sit for 10 minutes, then squeeze out the excess water before mixing in other ingredients.
Yes. You can roast the eggplant and tomatoes in an oven at 200°C (400°F) for 30-40 minutes or on an outdoor grill. To get a smoky flavor without a direct flame, you can place a piece of hot charcoal in a small bowl inside the chokha, drizzle a little ghee on it, and cover the dish for a few minutes (dhungar method).
Baingan Chokha tastes best when fresh. However, you can store it in an airtight container in the refrigerator for up to 2 days. The flavor of the raw onions will become stronger over time.