Loading...
A rustic and smoky mashed eggplant dish from Assam, where fire-roasted eggplant is simply mixed with pungent mustard oil, sharp onions, and fresh chilies. This flavorful side dish is a perfect companion to steamed rice and dal.
For 4 servings
Roast the Eggplant
Peel and Mash
A refreshing and protein-packed salad combining fluffy quinoa, hearty chickpeas, and crisp vegetables. The creamy lemon-tahini dressing ties everything together for a light yet satisfying meal, perfect for a healthy lunch.
A comforting and flavorful baked dish where assorted vegetables are cooked in a spiced yogurt-based gravy and baked to perfection. A wholesome Indian take on a classic casserole, perfect for a hearty meal.
A simple yet satisfying breakfast bowl featuring creamy yogurt topped with crunchy homemade granola and fresh berries. It's a quick, healthy, and delicious way to start your day.
A light, fluffy, and protein-packed omelette made with only egg whites and loaded with fresh vegetables and mild Indian spices. It's a perfect healthy and quick start to your day, ready in under 15 minutes.
A rustic and smoky mashed eggplant dish from Assam, where fire-roasted eggplant is simply mixed with pungent mustard oil, sharp onions, and fresh chilies. This flavorful side dish is a perfect companion to steamed rice and dal.
This indian recipe takes 30 minutes to prepare and yields 4 servings. At 103.2 calories per serving with 1.54g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Combine Ingredients
Serve
Add one large boiled and mashed potato to the eggplant mash for a heartier and creamier version.
Roast one medium tomato along with the eggplant. Peel, mash, and mix it in for a tangy flavor profile.
Roast 3-4 cloves of garlic with their skin on alongside the eggplant. Peel and mash them into the pitika for a pungent, aromatic kick.
Instead of adding raw green chilies, roast them on the open flame until blistered, then chop and add them for a deeper, smokier heat.
Eggplant is an excellent source of dietary fiber, which aids in digestion, promotes satiety, and helps maintain stable blood sugar levels.
The skin of the eggplant contains an antioxidant called nasunin, which helps protect brain cells from damage. The flesh also contains other beneficial plant compounds.
The use of mustard oil provides monounsaturated and polyunsaturated fats, which are beneficial for cardiovascular health when consumed in moderation.
Bengenar Pitika is a traditional Assamese dish made from fire-roasted eggplant (bengena) that is mashed (pitika) and mixed with raw onion, green chilies, coriander, and pungent mustard oil. It's a simple, rustic, and flavorful side dish.
One serving of Bengenar Pitika (about 0.75 cup or 155g) contains approximately 110-120 calories, primarily from the mustard oil and eggplant.
Yes, it is quite healthy. Eggplant is low in calories and high in fiber and antioxidants. The use of raw vegetables retains nutrients, and mustard oil provides beneficial monounsaturated fats. It's a wholesome, plant-based dish.
While an open flame gives the best smoky flavor, you can achieve a similar result by broiling the eggplant in an oven. Place it on a baking sheet and broil on high, turning every 5-7 minutes, until the skin is charred and the flesh is soft (about 20-25 minutes). You can also use an air fryer.
A large, round, purple brinjal (bharta baingan) is ideal for this recipe as it has more flesh and fewer seeds, resulting in a creamier texture.
It is best consumed fresh on the day it is made, as the raw onions will lose their crunch and become pungent over time. However, you can store leftovers in an airtight container in the refrigerator for up to one day.