Baingan Bharta (Smoky Eggplant Mash)

Experience the bold and smoky flavors of Baingan Bharta, a classic Indian dish that transforms humble eggplants into a vibrant, aromatic mash. This recipe starts with fire-roasting or grilling large eggplants to achieve a deep, smoky essence, which is then combined with a medley of sautéed onions, garlic, ginger, and tomatoes. Infused with earthy spices like cumin, coriander, and garam masala, this flavorful dish is perfectly balanced with a hint of fresh cilantro and a splash of lemon juice. Ready in under an hour, Baingan Bharta is a gluten-free, vegetarian delight that pairs beautifully with warm naan or steamed basmati rice, making it a comforting and nutritious addition to any meal.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 pieces eggplant (large)
• 2 tablespoons oil (vegetable or mustard)
• 1 teaspoon cumin seeds
• 1 medium onion (finely chopped)
• 4 pieces garlic cloves (minced)
• 1 teaspoon ginger (grated)
• 2 pieces green chilies (chopped)
• 2 medium tomatoes (finely chopped)
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon red chili powder
• 1 teaspoon coriander powder
• 0.5 teaspoon garam masala
• 2 tablespoons fresh cilantro (chopped)
• 1 teaspoon salt
• 1 tablespoon lemon juice

Directions

Step 1

Preheat your oven to 400°F (200°C) or prepare a medium-high grill.

Step 2

Pierce the eggplants with a fork in several places and rub with a little oil. Place them directly on the oven rack or grill them, turning occasionally, until the skin is charred and they are soft all over, about 25-30 minutes.

Step 3

Allow the eggplants to cool slightly, then peel off the charred skin. Remove the stems and finely mash the eggplant flesh using a fork or potato masher.

Step 4

Heat 2 tablespoons of oil in a large pan over medium heat. Add cumin seeds and fry them until they begin to sizzle and turn golden.

Step 5

Add the finely chopped onion to the pan and sauté until translucent, about 5 minutes.

Step 6

Stir in the minced garlic, grated ginger, and chopped green chilies. Sauté for another 1-2 minutes until fragrant.

Step 7

Add the chopped tomatoes, and cook, stirring often until they break down and blend with the onions, about 5-7 minutes.

Step 8

Mix in the turmeric powder, red chili powder, coriander powder, and salt. Cook for an additional 2 minutes to allow the spices to bloom.

Step 9

Add the mashed eggplant to the pan and mix well with the tomato-onion mixture. Cook for approximately 5-7 minutes, stirring frequently to prevent sticking.

Step 10

Finish by stirring in the garam masala and fresh cilantro. Adjust the seasoning with salt if needed.

Step 11

Remove from heat and stir in the lemon juice just before serving.

Step 12

Serve hot with cooked naan or rice.

Nutrition Facts

Serving size	(1554.9g)

Amount per serving	% Daily Value*
Calories	665.6

Total Fat 31.4g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2421.9mg	0%
Total Carbohydrate 98.6g	0%
Dietary Fiber 45.9g	0%
Total Sugars 45.2g
Protein 16.1g	0%

Vitamin D 0IU	0%
Calcium 190.8mg	0%
Iron 7.6mg	0%
Potassium 3506.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 38.1%

Protein: 8.7%

Carbs: 53.2%