Bharli Vangi
Maharashtrian stuffed eggplant with peanut-sesame masala — light tangy curry.
For 1 serving
5 steps. 20 minutes total.
- 1
Step 1
- a.Dry-roast peanuts and sesame seeds until they turn fragrant.
- b.Combine the roasted seeds with grated coconut and goda masala.
- c.Grind the mixture into a coarse, thick paste.
TIPRoast the peanuts on low heat to prevent bitterness and ensure even browning. - 2
Step 2
- a.Slit the eggplants in a cross pattern from the bottom, keeping the stems intact.
- b.Firmly pack the prepared masala paste into the slits of each eggplant.
- c.Keep any leftover masala paste aside to thicken the gravy later.
- 3
Step 3
- a.Heat oil in a pan and add mustard seeds until they splutter.
- b.Add the chopped onions and ginger-garlic paste.
- c.Sauté for 4 minutes until the onions become soft and translucent.
- 4
Step 4
- a.Place the stuffed eggplants in the pan with turmeric, tamarind, salt, and water.
- b.Cover the pan with a tight-fitting lid.
- c.Simmer on low heat for 12 minutes until the eggplants are completely tender.
TIPAdd a splash more water if the gravy thickens too quickly before the eggplants soften. - 5
Step 5
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Select small, fresh, and tender eggplants with no blemishes for the best texture and taste.
- 2To prevent the eggplants from browning after slitting, you can keep them immersed in a bowl of salted water until you are ready to stuff them. Pat dry before stuffing.
- 3Cooking on a consistent low flame is key. This allows the eggplants to cook through evenly and absorb the flavors without the masala burning at the bottom of the pan.
- 4The balance of jaggery (sweet) and tamarind (sour) is crucial. Feel free to adjust the quantities to match your personal preference.
- 5For a richer gravy, you can add a tablespoon of cashew paste along with the water.
Adapt it for your goals.
Stuffing Variation
For a different flavor profile, add 1 tablespoon of poppy seeds (khus khus) to the roasting mix. You can also add a small amount of grated fresh ginger for a sharper taste.
Cooking MethodCooking Method
For a lower-oil version, you can air-fry or bake the stuffed eggplants at 180°C (350°F) for 15-20 minutes until partially cooked, then add them to the gravy to finish cooking.
Protein BoostProtein Boost
Add 1/4 cup of crumbled paneer or mashed boiled potato to the stuffing mixture for a heartier and more protein-rich dish.
Why this is on our healthy list.
Supports Digestive Health
Eggplants are an excellent source of dietary fiber, a crucial element for gastrointestinal health. Fiber aids in regular bowel movements and promotes a healthy gut microbiome.
Rich in Heart-Healthy Fats
The use of peanuts and sesame seeds provides monounsaturated and polyunsaturated fats. These healthy fats are known to support cardiovascular health by helping to lower bad cholesterol levels.
Antioxidant Powerhouse
This dish is rich in antioxidants from various sources. Eggplant skin contains nasunin, which protects brain cells, while spices like turmeric provide curcumin, a powerful anti-inflammatory compound.
Frequently asked questions
One serving of Bharli Vangi contains approximately 250-280 calories, depending on the amount of oil and the size of the eggplants used. It is a nutrient-dense dish.