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A smoky, tangy, and slightly sweet roasted eggplant mash from the coastal region of Goa. The addition of fresh coconut and tamarind gives this classic dish a unique and delicious twist.
For 4 servings
Roast the Brinjal
Prepare the Masala Base
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A smoky, tangy, and slightly sweet roasted eggplant mash from the coastal region of Goa. The addition of fresh coconut and tamarind gives this classic dish a unique and delicious twist.
This goan recipe takes 45 minutes to prepare and yields 4 servings. At 230.84 calories per serving with 3.84g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Bharta
Incorporate Goan Flavors
Garnish and Serve
Add a pinch of asafoetida (hing) to the hot oil along with the mustard seeds for an enhanced aroma and digestive benefits.
For a different texture, you can add 1/4 cup of boiled green peas along with the mashed brinjal.
If you cannot roast on an open flame, add 1/4 teaspoon of smoked paprika along with the other spice powders to mimic the smoky flavor.
Brinjal is an excellent source of dietary fiber, which aids in digestion, promotes satiety, and helps maintain stable blood sugar levels.
This dish is rich in antioxidants from brinjal (nasunin), tomatoes (lycopene), and turmeric (curcumin), which help protect the body against cellular damage from free radicals.
The use of fresh coconut and coconut oil provides medium-chain triglycerides (MCTs), a type of healthy fat that can be easily converted into energy by the body.
Spices like turmeric and ginger contain powerful anti-inflammatory compounds that can help reduce inflammation in the body.
One serving of Goan Brinjal Bharta contains approximately 200-220 calories, making it a relatively light and healthy main dish.
Yes, it is very healthy. Brinjal is low in calories and high in fiber, vitamins, and minerals. The use of fresh ingredients like coconut, tomatoes, and spices adds antioxidants and healthy fats.
Absolutely. You can roast the brinjal in an oven. Set your oven to broil (or its highest temperature), place the oiled brinjal on a baking sheet, and roast for 25-30 minutes, turning it halfway through, until the skin is blistered and the flesh is soft.
Yes, this recipe is naturally vegan as it uses coconut oil. It is also entirely gluten-free.
Store any leftover bharta in an airtight container in the refrigerator for up to 3 days. The flavors often deepen overnight. Reheat gently on the stovetop or in the microwave before serving.
It pairs wonderfully with traditional Goan bread like Pao, as well as Indian flatbreads like chapati, roti, or bhakri. It also goes well with steamed rice and a side of dal.