Mashed Eggplant Recipes

Indian Mashed Eggplant (Baingan Bharta)

Ingredients:

• 2 large eggplants (about 1 lb each)
• 2 tablespoons vegetable oil
• 1 teaspoon cumin seeds
• 1 large onion, finely chopped
• 2 tomatoes, finely chopped
• 3 cloves garlic, minced
• 1-inch piece of ginger, minced
• 2 green chilies, finely chopped (adjust to taste)
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cumin
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder (adjust to taste)
• Salt, to taste
• Fresh cilantro leaves, for garnish
  
  
  
  

Instructions:

1. Roast the Eggplants:

•    - Preheat your oven to 400°F (200°C).
•    - Prick the eggplants with a fork in several places and rub them with a little oil.
•    - Place the eggplants on a baking sheet and roast them for about 40-45 minutes, turning occasionally, until the skin is charred, and the flesh becomes soft.
•    - Remove from the oven and let them cool.

2. Peel and Mash:

   - Once the roasted eggplants are cool enough to handle, peel off the charred skin and discard it.

   - Mash the roasted eggplant flesh with a fork or potato masher until it's smooth and set aside.

3. Prepare the Base:

   - Heat oil in a pan over medium heat. Add cumin seeds and let them splutter.

   - Add chopped onions and sauté until they turn golden brown.

4. Add Aromatics:

   - Stir in the minced garlic, ginger, and green chilies. Sauté for a couple of minutes until the raw aroma disappears.

5. Spice It Up:

   - Add ground coriander, ground cumin, turmeric, red chili powder, and salt. Cook the spices for a minute or two, allowing them to bloom and release their flavors.

6. Add Tomatoes:

   - Add the finely chopped tomatoes and cook until they turn soft and the oil starts to separate.

7. Combine with Eggplant:

   - Add the mashed roasted eggplant to the tomato mixture and stir well.

   - Cook for an additional 5-7 minutes, allowing the flavors to meld together.

8. Garnish and Serve:

   - Remove from heat and garnish with fresh cilantro leaves.

   - Serve hot with roti, naan, or steamed rice.

Health Benefits:

• Eggplants: Rich in dietary fiber and antioxidants, eggplants support digestion and protect cells from damage caused by free radicals.
• Tomatoes: Packed with vitamins, minerals, and lycopene, tomatoes promote heart health and reduce the risk of chronic diseases.
• Spices (Cumin, Coriander, Turmeric, Chili): These spices not only add flavor but also offer anti-inflammatory and digestive benefits.
• Garlic and Ginger: Known for their immune-boosting properties and anti-inflammatory effects, garlic and ginger contribute to overall well-being.

Nutrition Value (per serving):

• Calories: ~120 kcal
• Protein: ~2g
• Dietary Fiber: ~7g
• Vitamins: A, C, K
• Minerals: Potassium, Manganese

Enjoy this delicious and nutritious Indian Mashed Eggplant (Baingan Bharta) as part of your balanced diet, and savor its exquisite flavors while reaping its health benefits.