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A rustic and smoky mashed eggplant dish from Assam, flavored with pungent mustard oil, sharp raw onions, and fresh chilies. This simple, flavorful side comes together in minutes and pairs perfectly with steamed rice.
For 4 servings
Roast the Eggplant
Peel and Mash the Eggplant
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A rustic and smoky mashed eggplant dish from Assam, flavored with pungent mustard oil, sharp raw onions, and fresh chilies. This simple, flavorful side comes together in minutes and pairs perfectly with steamed rice.
This indian recipe takes 25 minutes to prepare and yields 4 servings. At 121.86 calories per serving with 1.87g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Combine and Season
Serve Immediately
Roast one large tomato along with the eggplant. Peel, mash, and mix it in with the eggplant for a tangy flavor.
Add one large boiled and mashed potato to the eggplant mash for a heartier, creamier texture.
For a sharper flavor, add 1-2 cloves of finely minced raw garlic along with the onions.
Instead of raw green chilies, temper 1-2 dried red chilies in a little mustard oil and pour it over the pitika for a different kind of heat and aroma.
Eggplant is a great source of antioxidants, particularly nasunin in its skin, which helps protect brain cells from damage. Roasting helps retain many of these beneficial compounds.
The dish uses pungent mustard oil, which is rich in monounsaturated and polyunsaturated fats (MUFAs and PUFAs), including omega-3 fatty acids, known to promote cardiovascular health by managing cholesterol levels.
With high fiber content from eggplant and onions, this dish promotes healthy digestion and regular bowel movements, contributing to overall gut health.
Being primarily vegetable-based and low in calories, Begena Pitika is an excellent choice for those managing their weight. The fiber content also helps in promoting a feeling of fullness.
Begena Pitika is a traditional Assamese dish made from fire-roasted eggplant that is mashed and mixed with raw mustard oil, onions, chilies, and coriander. 'Begena' means eggplant and 'Pitika' means mash.
One serving of Begena Pitika (about 1/2 cup or 150g) contains approximately 80-100 calories, primarily from the mustard oil and carbohydrates in the eggplant and onion.
Yes, it is a healthy dish. Eggplant is low in calories and high in fiber and antioxidants. The use of raw, cold-pressed mustard oil provides beneficial monounsaturated and polyunsaturated fats. It's also vegan and gluten-free.
Absolutely. While a direct flame gives the best smoky flavor, you can roast the eggplant on a charcoal barbecue or in an oven at 200°C (400°F) for 30-40 minutes until soft. You can also use a broiler.
Ensure you are using a cold-pressed, raw mustard oil, often found in Indian or South Asian grocery stores. Refined mustard oils lack the characteristic pungent flavor that is crucial for this dish.
Begena Pitika is best eaten fresh due to the raw onions. However, you can store leftovers in an airtight container in the refrigerator for up to 24 hours. The texture may change slightly as the onions soften.