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A rustic and smoky roasted eggplant mash from Bihar, flavored with pungent mustard oil, fresh onions, and green chilies. This classic side dish pairs perfectly with litti or hot rotis.
Prepare Vegetables for Roasting
Roast the Vegetables
A rustic and smoky roasted eggplant mash from Bihar, flavored with pungent mustard oil, fresh onions, and green chilies. This classic side dish pairs perfectly with litti or hot rotis.
This bihari recipe takes 30 minutes to prepare and yields 4 servings. At 124.83 calories per serving with 1.84g of protein, it's a beginner-friendly recipe perfect for side or lunch or dinner.
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Peel and Mash
Combine and Flavor
Garnish and Serve
Add one large boiled and mashed potato to the mixture for a creamier and more filling version.
Add 1/4 teaspoon of red chili powder or a finely chopped red dry chili for extra heat.
For a sattvic or Jain version, simply omit the onion and garlic. The smoky flavor of the eggplant will still be prominent.
Add a teaspoon of mango pickle masala (achaar masala) for a tangy and spicy twist.
Eggplant is an excellent source of dietary fiber, which aids in digestion, promotes satiety, and helps maintain stable blood sugar levels.
This dish is rich in antioxidants from eggplant (nasunin), tomatoes (lycopene), and garlic (allicin), which help combat oxidative stress and reduce inflammation in the body.
Mustard oil contains healthy monounsaturated and polyunsaturated fats. Combined with the fiber from eggplant and the properties of garlic, this dish can contribute to better cardiovascular health.
The presence of garlic, ginger, and lemon juice provides a good dose of Vitamin C and other compounds known to strengthen the immune system.
One serving of Baingan ka Chokha (approximately 200g or 1 cup) contains around 150-170 calories, primarily from the mustard oil. It is a relatively low-calorie side dish.
Yes, it is very healthy. Eggplant is rich in fiber and antioxidants. The dish uses minimal oil and includes healthy raw ingredients like garlic, ginger, and onion, which have numerous health benefits.
Absolutely. You can roast the eggplant and tomatoes in an oven at 200°C (400°F) for 20-30 minutes until soft. To get a smoky flavor, you can place a piece of hot charcoal in a small bowl inside the chokha, drizzle some ghee on it, and cover for a few minutes (dhungar method).
Bitterness in chokha can come from an eggplant with too many seeds. To avoid this, choose a large, light-weight eggplant, which indicates fewer seeds. Roasting it thoroughly also helps reduce any bitterness.
It is best consumed fresh on the day it is made because of the raw onions, which can become pungent over time. However, you can store it in an airtight container in the refrigerator for up to 2 days.
The large, round, purple variety of eggplant (bharta baingan) is ideal for this recipe as it has more pulp and fewer seeds, resulting in a creamier chokha.
This recipe goes great with these complete meals
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A nutty, pungent, and spicy dry chutney from Bihar, made with roasted flaxseeds, garlic, and chilies. It’s a powerhouse of flavor and nutrients, perfect to sprinkle over dal-rice or enjoy with roti.
A rustic and wholesome flatbread from Bihar, stuffed with a savory mixture of roasted chickpea flour (sattu) and aromatic spices. It's a nutritious and filling meal, perfect with baingan chokha or a simple yogurt.
A traditional Bihari stuffed flatbread filled with a savory mixture of roasted gram flour (sattu), spices, and tangy pickle masala. This wholesome and flavorful bread is perfect for a hearty breakfast or lunch.
