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.
