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A rustic and smoky mashed eggplant dish from Assam, flavored with pungent mustard oil, raw onions, and fresh chilies. This simple, flavorful side dish comes together quickly and pairs perfectly with steamed rice and dal.
For 4 servings
Roast the Vegetables
Peel and Mash
A rustic and smoky mashed eggplant dish from Assam, flavored with pungent mustard oil, raw onions, and fresh chilies. This simple, flavorful side dish comes together quickly and pairs perfectly with steamed rice and dal.
This indian recipe takes 25 minutes to prepare and yields 4 servings. At 108.23 calories per serving with 1.8g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Combine and Serve
Add one medium-sized boiled and mashed potato along with the eggplant for a creamier texture and milder flavor.
For a sharper flavor, add 1-2 cloves of finely minced raw garlic along with the onions.
Squeeze a teaspoon of fresh lemon juice or add a little chopped raw mango (in season) for a tangy kick.
Garnish with a whole dry red chili fried in a little mustard oil until crisp for extra heat and aroma.
Eggplant is an excellent source of dietary fiber, which is crucial for digestive health. It aids in regular bowel movements, promotes a feeling of fullness, and helps manage blood sugar levels.
This dish is rich in antioxidants from its core ingredients. Eggplant contains nasunin, tomatoes provide lycopene, and onions offer quercetin, all of which help protect your body's cells from oxidative stress.
Cold-pressed mustard oil is a good source of monounsaturated and polyunsaturated fats, including omega-3 fatty acids. These fats are known to support cardiovascular health by helping to manage cholesterol levels.
The raw onions, garlic (if added), and green chilies in the dish contain compounds with antimicrobial and anti-inflammatory properties that can help support a healthy immune system.
One serving of Bengena Pitika contains approximately 100-120 calories, primarily from the mustard oil. It is a relatively low-calorie side dish.
Yes, Bengena Pitika is a healthy dish. It's rich in dietary fiber from the eggplant, vitamins from the tomato and onions, and beneficial monounsaturated fats from the mustard oil. It is also plant-based and gluten-free.
You can roast the vegetables in an oven at 200°C (400°F) or in an air fryer until tender. However, you will miss the characteristic smoky flavor that comes from charring over a direct flame.
The large, round, or oval purple variety of brinjal (eggplant) works best for this recipe as it has more flesh and fewer seeds.
It is best consumed fresh to enjoy the crunch of the raw onions. However, you can store leftovers in an airtight container in the refrigerator for up to 24 hours. The texture may become slightly softer.
For the authentic Assamese taste, pungent mustard oil is highly recommended. Its sharp flavor is a key component of the dish. If you don't have it, you can use another vegetable oil, but the final taste will be different.
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