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A classic North Indian dish featuring smoky, fire-roasted eggplant mashed and cooked with onions, tomatoes, and aromatic spices. This Punjabi favorite is creamy, flavorful, and pairs perfectly with hot rotis.
For 4 servings
Roast the Eggplant
Peel and Mash the Eggplant
Prepare the Masala Base
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A classic North Indian dish featuring smoky, fire-roasted eggplant mashed and cooked with onions, tomatoes, and aromatic spices. This Punjabi favorite is creamy, flavorful, and pairs perfectly with hot rotis.
This punjabi recipe takes 50 minutes to prepare and yields 4 servings. At 214.66 calories per serving with 4.25g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook Tomatoes and Spices
Combine and Finish the Bharta
For a richer, creamier texture, stir in 2 tablespoons of full-fat yogurt (dahi) or heavy cream at the very end of cooking.
Add 1/2 cup of green peas (matar) along with the tomatoes to introduce a subtle sweetness and a different texture to the dish.
If you cannot roast the eggplant, you can boil or steam it until soft. To add a smoky flavor, use the 'dhungar' method: place a small steel bowl in the center of the cooked bharta, add a hot piece of charcoal, pour a few drops of ghee over it, and immediately cover the pan for 2-3 minutes to trap the smoke.
Eggplant is an excellent source of dietary fiber, which aids in digestion, promotes satiety, and helps maintain stable blood sugar levels.
This dish contains antioxidants from eggplant (like nasunin), tomatoes (lycopene), and spices, which help protect the body against damage from free radicals.
The combination of fiber, potassium from eggplant and tomatoes, and healthy fats from mustard oil supports cardiovascular health by helping to manage blood pressure and cholesterol levels.
Ingredients like turmeric, ginger, and garlic are well-known for their potent anti-inflammatory properties, which can help reduce inflammation in the body.
One serving of Baingan ka Bharta (approximately 1 cup or 255g) contains around 150-180 calories, depending on the amount of oil used. It's a relatively low-calorie dish.
Yes, Baingan ka Bharta is a very healthy dish. Eggplant is low in calories and high in fiber, vitamins, and minerals. The dish is also packed with nutrients from onions, tomatoes, ginger, and garlic. Using a moderate amount of healthy oil makes it a nutritious choice.
Bitterness in Baingan Bharta usually comes from an eggplant with too many seeds. To avoid this, choose a large, firm eggplant that feels light for its size. You can also sprinkle some salt on the mashed eggplant and let it sit for 10-15 minutes, then squeeze out the excess water before adding it to the masala.
You can roast the eggplant on a barbecue grill or under your oven's broiler, turning it until all sides are charred. Alternatively, you can use the 'dhungar' (hot charcoal) method to infuse smoke into the finished dish.
Yes, for a 'Jain' or 'satvik' version, you can omit onion and garlic. To compensate for the flavor, you can add a pinch of asafoetida (hing) to the hot oil and use more ginger and tomatoes.
You can store Baingan ka Bharta in an airtight container in the refrigerator for up to 3 days. The flavors often meld and taste even better the next day. Reheat thoroughly before serving.