Baingan Bharta

Baingan Bharta is a smoky-flavored curry made with roasted eggplant mashed and cooked with onions, tomatoes, and spices. This traditional Indian dish is not only delicious but also packed with nutrients. It pairs perfectly with flatbreads like roti, naan, or even steamed rice.

Ingredients

• 2 medium eggplants (baingan)
• 2 medium onions (finely chopped)
• 2 tomatoes (pureed)
• 1-inch ginger (grated)
• 3-4 garlic cloves (minced)
• 2 green chilies (chopped)
• 2 tbsp oil or ghee
• 1 tsp cumin seeds
• 1 tsp turmeric powder
• 1 tsp red chili powder
• 1 tsp garam masala
• 1 tsp coriander powder
• Salt to taste
• Fresh coriander for garnish

Recipe

1. Roast the eggplants directly on an open flame or in an oven until the skin is charred and the inside becomes soft. Let it cool, peel off the skin, and mash the pulp. Set aside.
2. Heat oil or ghee in a pan and temper cumin seeds. Add chopped onions, ginger, and garlic; sauté until golden brown.
3. Stir in the pureed tomatoes, turmeric, red chili powder, coriander powder, and salt. Cook until the oil separates.
4. Add the mashed eggplant to the pan, mixing well with the spiced tomato mixture.
5. Cook for 10-15 minutes, stirring occasionally, to allow the flavors to blend.
6. Stir in garam masala and cook for another 2 minutes.
7. Garnish with fresh coriander and serve hot with roti, naan, or rice.

Health Benefits of Key Ingredients

• Rich in Antioxidants – Eggplant contains antioxidants like nasunin, which protect cells from damage caused by free radicals.
• Boosts Heart Health – Eggplants are high in fiber and potassium, which help regulate cholesterol and blood pressure levels.
• Supports Digestion – Garlic and ginger are known for their digestive benefits, helping to relieve bloating and promote healthy digestion.
• Anti-Inflammatory – Turmeric and garlic contain natural anti-inflammatory compounds that can reduce inflammation and pain.
• Rich in Vitamins and Minerals – Eggplants are a good source of vitamin C, B6, and folate, supporting immune function and overall health.
• Aids Weight Loss – Eggplant is low in calories but high in fiber, helping you stay full and support weight management.
• Improves Skin Health – The antioxidants and vitamins in eggplant and garlic can promote healthy skin and reduce signs of aging.