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A unique take on roasted eggplant mash from the beautiful valleys of Kashmir. This version gets its creamy, tangy flavor from yogurt and a distinct aroma from fennel and ginger powder, setting it apart from the more common tomato-based bharta.
Roast and Prepare the Eggplant
Prepare the Spiced Yogurt Base
A unique take on roasted eggplant mash from the beautiful valleys of Kashmir. This version gets its creamy, tangy flavor from yogurt and a distinct aroma from fennel and ginger powder, setting it apart from the more common tomato-based bharta.
This kashmiri recipe takes 40 minutes to prepare and yields 4 servings. At 176.99 calories per serving with 3.87g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Sauté and Combine
Finish and Serve
Substitute dairy yogurt with a thick, unsweetened plant-based yogurt like coconut, cashew, or soy yogurt. Ensure it's at room temperature before adding.
For an extra layer of flavor, sauté 2-3 cloves of minced garlic along with the onions until fragrant.
Add 1 tablespoon of cashew paste to the yogurt mixture for an even creamier and richer consistency.
Increase the number of green chilies or add a pinch of garam masala at the end for extra warmth and spice.
Eggplant is an excellent source of dietary fiber, which aids in digestion, helps maintain healthy blood sugar levels, and promotes a feeling of fullness, supporting weight management.
The use of yogurt introduces beneficial probiotics into the dish, which support a healthy gut microbiome, improve digestion, and boost the immune system.
Key Kashmiri spices like fennel powder (saunf) and dry ginger powder (sonth) are well-known for their digestive properties, helping to reduce bloating and indigestion.
Eggplants contain antioxidants like nasunin, which helps protect brain cells from damage. The spices used also contribute to the overall antioxidant content of the dish.
One serving of Kashmiri Baingan Bharta contains approximately 170-190 calories, making it a relatively light and healthy main dish. The exact count depends on the type of yogurt and amount of oil used.
Yes, it is a healthy dish. Eggplant is rich in fiber and antioxidants. The use of yogurt provides probiotics for gut health, and spices like fennel and ginger have digestive benefits. It's also low in calories and plant-based.
Yogurt can curdle due to high heat or a sudden temperature change. To prevent this, always add the yogurt on the lowest possible heat, ensure it's at room temperature, and stir continuously and gently until it's just heated through. Never let it boil.
You can roast the eggplant under your oven's broiler, turning it every 5-7 minutes until charred. Alternatively, you can use the 'dhungar' method: after the bharta is cooked, place a small steel bowl in the center, add a hot piece of charcoal, pour a few drops of ghee or oil on it, and immediately cover the pan for 2-3 minutes to infuse the smoke.
The main difference is the base. Regular (often Punjabi-style) Baingan Bharta uses a base of onions, tomatoes, ginger, and garlic. Kashmiri Baingan Bharta, or 'Chok Wangun', uses a creamy and tangy yogurt base, flavored with characteristic Kashmiri spices like fennel and dry ginger powder, giving it a completely different flavor profile.
Yes, you can make it a day in advance. Store it in an airtight container in the refrigerator. Reheat gently on the stovetop over low heat. You may need to add a splash of water or milk to adjust the consistency.
This recipe goes great with these complete meals
A fragrant, mild Kashmiri rice dish where tender mutton and long-grain basmati rice are cooked in a flavorful stock infused with whole spices like fennel and ginger. A true delicacy from the Kashmir valley.
Juicy, flavorful minced meat kababs, seasoned with aromatic spices and fresh herbs, then grilled to perfection. A classic appetizer or main course, perfect for any celebration or barbecue.
A rustic and flavorful Kashmiri dish where tender kohlrabi and its fresh greens are cooked in aromatic spices like fennel and ginger. A simple, comforting side that pairs perfectly with steamed rice.
Baby potatoes are deep-fried until golden and then simmered in a rich, tangy yogurt-based gravy. Flavored with fennel, ginger powder, and Kashmiri chilies, this dish is a true taste of the valley.
