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A rustic and smoky Bengali delicacy made by fire-roasting eggplant and mashing it with pungent mustard oil, sharp onions, and fresh chilies. This simple dish is packed with flavor and pairs perfectly with rice or roti.
For 4 servings
Prepare Vegetables for Roasting (5 minutes)
Roast the Vegetables (15-20 minutes)
Cool and Peel (5 minutes)
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A rustic and smoky Bengali delicacy made by fire-roasting eggplant and mashing it with pungent mustard oil, sharp onions, and fresh chilies. This simple dish is packed with flavor and pairs perfectly with rice or roti.
This bengali recipe takes 30 minutes to prepare and yields 4 servings. At 171.61 calories per serving with 3.09g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Mash and Combine (5 minutes)
Final Mix and Serve
Roast a medium-sized potato along with the eggplant and tomato. Peel, mash, and mix it in for a heartier version known as 'Aloo-Begun Pora'.
Stir in a tablespoon of plain yogurt (curd) at the end for a slightly creamy and tangy variation.
If you cannot roast over an open flame, bake the eggplant and add 1/4 teaspoon of smoked paprika to the mash to mimic the smoky flavor.
Garnish with a few crushed 'bori' (sun-dried lentil dumplings, shallow-fried until golden) for added crunch and flavor.
Eggplant contains nasunin, an antioxidant that protects brain cells, while tomatoes provide lycopene, which helps combat oxidative stress.
The high fiber content from eggplant aids in digestion, promotes satiety, and helps maintain stable blood sugar levels.
Mustard oil is a good source of monounsaturated and polyunsaturated fats (MUFAs and PUFAs), including omega-3 fatty acids, which are beneficial for cardiovascular health.
The raw garlic, onion, and green chilies in the dish possess antibacterial and anti-inflammatory properties that can help strengthen the immune system.
One serving of Begun Pora contains approximately 150-170 calories, primarily from the mustard oil. It is a relatively low-calorie side dish.
Yes, Begun Pora is quite healthy. Eggplant is rich in fiber and antioxidants. The dish uses minimal oil and is packed with fresh ingredients like onion, garlic, and tomato, making it a nutritious choice.
You can roast the eggplant in an oven. Prick it all over, rub with oil, and bake at 200°C (400°F) for 40-50 minutes, or until tender. You can also use an outdoor grill or the broiler setting in your oven for a charred effect.
For an authentic Bengali taste, pungent mustard oil is essential and cannot be substituted. Using another oil will significantly change the flavor profile of the dish.
Store leftovers in an airtight container in the refrigerator for up to 2 days. The flavor of the raw onion will become stronger over time. It is best enjoyed fresh.
Bitterness can sometimes come from an eggplant with too many seeds. To minimize this, choose a younger, lighter eggplant. Some people also suggest that over-roasting or burning the flesh (not just the skin) can lead to a bitter taste.