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Tender baby eggplants stuffed with a fragrant Goan masala of coconut, spices, and tamarind. This semi-dry curry is a coastal classic, bursting with sweet, sour, and spicy flavors.
For 4 servings
Prepare the Brinjals
Create the Masala Paste
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Tender baby eggplants stuffed with a fragrant Goan masala of coconut, spices, and tamarind. This semi-dry curry is a coastal classic, bursting with sweet, sour, and spicy flavors.
This goan recipe takes 55 minutes to prepare and yields 4 servings. At 313.11 calories per serving with 4.13g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Stuff the Brinjals
Cook the Bharli Vangi
Garnish and Serve
Add 1 tablespoon of roasted peanuts or white sesame seeds while grinding the masala for a richer, nuttier taste and texture.
Add 1-2 fresh green chilies along with the onions while making the masala paste for an extra kick of heat.
For a variation in flavor, add 1 teaspoon of Goda Masala along with the turmeric powder to give it a distinct Maharashtrian touch.
Add one small potato, peeled and cubed, along with the stuffed brinjals to make the dish more filling.
Eggplant is an excellent source of dietary fiber, which aids in digestion, helps maintain bowel regularity, and can contribute to a feeling of fullness, supporting weight management.
The recipe includes spices like turmeric (containing curcumin), ginger, and garlic, which are well-known for their potent anti-inflammatory properties that can help reduce inflammation in the body.
Eggplants contain antioxidants like nasunin, found in their purple skin, which helps protect cells from damage. The spices used also contribute a wide range of antioxidants.
Yes, it can be a healthy dish. Eggplant is low in calories and a good source of fiber. The use of fresh coconut and a variety of spices like turmeric and ginger adds beneficial nutrients and anti-inflammatory properties. To make it healthier, use minimal oil for cooking.
One serving of Goan Bharli Vangi contains approximately 295-320 calories, depending on the amount of oil and coconut used. This estimate is for one of four servings from this recipe.
While baby eggplants are traditional and cook faster, you can use larger ones. Slice them into thick, 1-inch rounds, make a slit in the middle of each round, and stuff the masala. The cooking time may need to be adjusted.
Bharli Vangi pairs wonderfully with soft chapatis, jowar or rice bhakri (flatbreads), Goan pao, or simple steamed rice and a side of dal.
Store any leftover Bharli Vangi in an airtight container in the refrigerator for up to 2-3 days. Reheat gently in a pan or microwave before serving.
If your masala paste is too dry, add water one tablespoon at a time while grinding until you achieve a thick, smooth paste. Be careful not to add too much water, as the stuffing should be thick.