Heart-Healthy Baingan Bharta (Smoky Eggplant Mash)

Elevate your meals with this Heart-Healthy Baingan Bharta, a smoky eggplant mash bursting with flavor and packed with nutrition. This Indian classic gets a wholesome twist by using heart-friendly olive oil and perfectly roasted eggplants, creating a luscious and creamy base. Enhanced with aromatic spices like cumin, turmeric, and coriander, and brightened with fresh cilantro and a squeeze of lemon juice, this dish offers a vibrant medley of textures and tastes. The robust smoky flavor comes from oven-roasting the eggplants until their skins are charred to perfection, a technique that’s both easy and nuanced. Ready in under an hour, this vegan and gluten-free recipe pairs beautifully with whole grain chapati or brown rice, making it an ideal choice for a nutrient-rich, fiber-packed meal that’s as comforting as it is healthy. Perfect for anyone looking to enjoy a guilt-free indulgence, this Baingan Bharta is sure to become your go-to for flavorful, heart-conscious cooking.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 pieces large eggplants
• 2 tablespoons olive oil
• 1 piece medium onion, finely chopped
• 4 pieces garlic cloves, minced
• 2 pieces medium tomatoes, chopped
• 1 piece green chili, finely chopped
• 1 teaspoon turmeric powder
• 1 teaspoon ground cumin
• 1 teaspoon coriander powder
• 1 teaspoon salt
• 2 tablespoons fresh cilantro, chopped
• 1 tablespoon fresh lemon juice

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Wash and dry the eggplants. Prick them with a fork in several places to allow steam to escape during cooking.

Step 3

Place the eggplants directly on the oven rack and roast for about 30-40 minutes, turning occasionally, until the skin is charred evenly and the flesh is tender.

Step 4

Once roasted, remove the eggplants from the oven and let them cool. Peel the charred skin and discard. Chop the roasted eggplant flesh finely or mash it with a fork to your desired consistency.

Step 5

Heat the olive oil in a non-stick pan over medium heat. Add the chopped onions and cook until they turn golden brown.

Step 6

Add the minced garlic and green chili. Sauté for another minute until fragrant.

Step 7

Stir in the chopped tomatoes and cook until they soften and the oil starts to separate.

Step 8

Add the turmeric powder, ground cumin, coriander powder, and salt. Mix well to combine the spices with the tomato onion mixture.

Step 9

Add the mashed eggplant and mix thoroughly with the spice mixture. Cook for an additional 5 minutes, allowing the flavors to meld together.

Step 10

Turn off the heat and stir in the fresh lemon juice and chopped cilantro.

Step 11

Serve hot, accompanied by whole grain chapati or brown rice for a complete heart-healthy meal.

Nutrition Facts

Serving size	(1351.2g)

Amount per serving	% Daily Value*
Calories	618.3

Total Fat 31.4g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2409.3mg	0%
Total Carbohydrate 85.4g	0%
Dietary Fiber 40.0g	0%
Total Sugars 40.6g
Protein 16.2g	0%

Vitamin D 0IU	0%
Calcium 204.6mg	0%
Iron 7.4mg	0%
Potassium 3422.6mg	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: 41.0%

Protein: 9.4%

Carbs: 49.6%