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Thick, tender slices of eggplant marinated in simple spices and shallow-fried in pungent mustard oil until golden brown. This classic Bengali side dish is incredibly simple yet delicious, pairing perfectly with dal and steamed rice.
Prepare the Eggplant
Marinate the Slices
Shallow Fry the Eggplant
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Thick, tender slices of eggplant marinated in simple spices and shallow-fried in pungent mustard oil until golden brown. This classic Bengali side dish is incredibly simple yet delicious, pairing perfectly with dal and steamed rice.
This bengali recipe takes 25 minutes to prepare and yields 4 servings. At 97.86 calories per serving with 1.82g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Serve
For an extra crispy texture, lightly dredge the marinated eggplant slices in a thin layer of rice flour or fine semolina (sooji) before frying.
Add 1/4 teaspoon of roasted cumin powder and 1/4 teaspoon of coriander powder to the marinade for a more complex flavor profile.
Squeeze a wedge of lemon or sprinkle a pinch of amchur (dry mango powder) over the fried eggplant just before serving for a tangy kick.
Eggplant is a great source of antioxidants, particularly nasunin, found in its purple skin. These compounds help protect the body's cells from damage caused by free radicals.
High in dietary fiber, eggplant promotes regular bowel movements and aids in overall digestive health. Fiber also helps you feel full, which can assist in weight management.
The fiber, potassium, and antioxidants in eggplant contribute to cardiovascular health by helping to lower cholesterol levels and maintain healthy blood pressure.
One serving of Bengena Bhaji (about 2 pieces) contains approximately 120-150 calories, depending on the size of the eggplant and the amount of oil absorbed during frying.
Bengena Bhaji can be part of a healthy diet in moderation. Eggplant itself is low in calories and rich in fiber and antioxidants. However, since it's shallow-fried, it absorbs oil, which increases the calorie and fat content. To make it healthier, you can pan-sear it with minimal oil or try baking or air-frying the slices.
This usually happens for two reasons: the oil was not hot enough when you added the eggplant, or you overcrowded the pan. Ensure the oil is properly heated before frying, and cook in batches to maintain the oil temperature and allow the slices to crisp up rather than steam.
Yes, while mustard oil provides the authentic, pungent flavor characteristic of Bengali cuisine, you can substitute it with any high-smoke-point vegetable oil, such as sunflower, canola, or grapeseed oil.
Bengena Bhaji is best served immediately after cooking to enjoy its crispy texture. It tends to become soft and a bit soggy upon cooling. If you must make it ahead, you can reheat it in a pan or an air fryer to restore some of its crispness.