I posted this recipe a while back in a foodie alphabet challenge I accepted from Steph from Avolicious. I simply love this dish and there’s not more to add to it than that, so I thought it deserved its own post! It combines one of my favorite vegetables, eggplant, with awesome spices, and complements a lot of dishes. These are my first three reasons why it’s so awesome.
My recipe also super healthy, which makes it even better. The health benefits in the eggplant alone can help improve heart health, blood circulation, digestion and immunity, nourish the brain, and help stabilize blood sugar levels. And these are my six other reasons why this recipe is so awesome.
Baingan bharta (mashed eggplant) recipe
- 1 eggplant
- 2 tablespoons oil
- 1 teaspoon cumin seeds
- 1 medium onion, sliced
- 1 teaspoon chopped fresh ginger
- 1 tomato, diced
- 2 teaspoons ground turmeric
- 1/2 teaspoon ground coriander
- 1/4 teaspoon cayenne pepper
- Salt and pepper to taste
- 1-3 habanero or wiri wiri peppers
- 1/4 cup chopped fresh cilantro
- Optional: 1/2 cup peas
- Preheat the oven to 375 degrees Fahrenheit
- Wash, pat dry and poke some holes in the eggplant with a fork. Roast them in an oven until the skin scorches and starts peeling off.
- Let it cool. To speed up the process, you can cool the eggplant by dipping it in water. Remove the skin and mash it until it’s smooth.
- Heat oil in a pan and add the cumin seeds. Cook for half a minute and then add onions and peas (if you’re using them), and sauté until the onions are translucent.
- Add ginger and peppers and cook for a minute. Add the spices and mashed roasted eggplants and cook for seven to eight minutes over medium heat, stirring continuously.
- Add salt to taste and the tomatoes and cook on medium heat for seven to eight minutes or until the oil
- Garnish with cilantro and serve.
Nutrition information for one serving (based on brands used)
- Calories: 152
- Fat: 4.8g
- Carbohydrates: 15.6g
- Protein: 4.1g