Heart-Healthy Baigan Bharta

Discover the wholesome flavors of *Heart-Healthy Baigan Bharta*, a light and nutrient-packed twist on the traditional Indian classic. This smoky, roasted eggplant dish is brimming with aromatic spices like cumin, turmeric, and coriander, making it irresistibly flavorful while remaining heart-friendly. By using heart-healthy olive oil and fresh ingredients like ginger, garlic, and tomatoes, this recipe delivers a guilt-free indulgence that's perfect for health-conscious foodies. The eggplant is roasted to perfection for a rich, smoky flavor, then mashed and simmered with vibrant spices, creating a comforting, plant-based dish that's both satisfying and nourishing. Serve it with whole-grain roti or brown rice for a balanced and delicious meal that’s sure to impress.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 whole Large eggplant (aubergine)
• 1 tablespoon Olive oil
• 1 medium Onion, finely chopped
• 2 medium Tomatoes, finely chopped
• 3 whole Garlic cloves, minced
• 1 inch piece Ginger, minced
• 1 whole Green chili, finely chopped
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 1 teaspoon Salt
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Preheat the oven to 400°F (200°C).

Step 2

Prick the eggplant with a fork in several places and place it on a baking sheet. Roast in the preheated oven for about 30 minutes, turning occasionally, until the skin is charred and the flesh is soft.

Step 3

Once the eggplant is roasted, remove it from the oven and let it cool until it's comfortable to handle.

Step 4

Peel off the charred skin and mash the flesh with a fork or potato masher in a bowl. Set aside.

Step 5

In a large pan, heat olive oil over medium heat. Add the cumin seeds and let them sizzle for a few seconds until fragrant.

Step 6

Add the chopped onions and sauté until they become translucent, about 5 minutes.

Step 7

Stir in the minced garlic, ginger, and green chili. Cook for another 2 minutes.

Step 8

Add the chopped tomatoes, turmeric powder, red chili powder, coriander powder, and salt. Cook for 5-7 minutes until the tomatoes soften and the oil starts to separate slightly.

Step 9

Add the mashed eggplant to the pan and mix well with the spice mixture. Cook for another 5-10 minutes, allowing the flavors to blend.

Step 10

Remove from heat and stir in the chopped cilantro and lemon juice.

Step 11

Serve hot, garnished with additional cilantro if desired. This dish is perfect with whole-grain roti or brown rice.

Nutrition Facts

Serving size	(886.6g)

Amount per serving	% Daily Value*
Calories	380.8

Total Fat 16.9g	0%
Saturated Fat 2.5g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 2401.4mg	0%
Total Carbohydrate 57.7g	0%
Dietary Fiber 23.7g	0%
Total Sugars 26.7g
Protein 9.9g	0%

Vitamin D 0IU	0%
Calcium 166.7mg	0%
Iron 5.8mg	0%
Potassium 2202.6mg	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: 36.0%

Protein: 9.4%

Carbs: 54.6%