High Protein Baingan Bharta (Smoky Eggplant Mash)

Elevate your traditional Baingan Bharta with this High Protein Smoky Eggplant Mash—a nutrient-packed twist on the beloved Indian classic. This wholesome recipe combines charred, smoky eggplant with protein-rich chickpeas and red lentils, blending bold spices like cumin, turmeric, and coriander for an irresistible depth of flavor. The dish offers a creamy, satisfying texture with a hint of heat from green chili and freshness from chopped cilantro and lemon juice. Perfect for a health-conscious crowd, this hearty, plant-based recipe is a filling option for weeknight dinners, served alongside warm rotis, naan, or steamed rice. Quick to prepare in under an hour, it’s your go-to for a flavorful, protein-packed meal with the comfort of traditional Indian cuisine.

Nutriscore Rating: 87/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 whole large eggplants
• 1 cup cooked chickpeas
• 1 cup cooked red lentils
• 2 tablespoons olive oil
• 1 teaspoon cumin seeds
• 1 medium onion, finely chopped
• 3 large garlic cloves, minced
• 1 to taste green chili, chopped
• 2 medium tomatoes, finely chopped
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon red chili powder
• 1 teaspoon coriander powder
• 1 to taste salt
• 0.25 cup fresh cilantro, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Wash the eggplants thoroughly and pat them dry. Pierce each eggplant a few times with a fork to allow the steam to escape while roasting.

Step 3

Place the eggplants on a baking sheet and roast them in the oven for about 25-30 minutes, or until the skin is charred and the eggplants become soft. Alternatively, you can roast them directly over an open flame on your stovetop for a smoky flavor.

Step 4

Once roasted, let the eggplants cool slightly, then peel off the charred skin and mash the flesh with a fork. Set aside.

Step 5

In a large pan, heat olive oil over medium heat. Add cumin seeds and let them splutter.

Step 6

Add chopped onion to the pan and sauté until golden brown.

Step 7

Stir in the minced garlic and green chili, and cook for another minute.

Step 8

Add the chopped tomatoes, turmeric powder, red chili powder, coriander powder, and salt. Cook until the tomatoes are soft and the oil starts to separate from the mixture, about 5 minutes.

Step 9

Combine the mashed eggplant, cooked chickpeas, and cooked red lentils with the tomato mixture in the pan. Mix well and cook for another 10 minutes, allowing the flavors to meld together.

Step 10

Adjust the seasoning with more salt if needed.

Step 11

Garnish with chopped fresh cilantro and a squeeze of lemon juice before serving.

Step 12

Serve hot with rotis, naan, or steamed rice.

Nutrition Facts

Serving size	(1848.9g)

Amount per serving	% Daily Value*
Calories	1208.7

Total Fat 38.4g	0%
Saturated Fat 5.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2916.2mg	0%
Total Carbohydrate 186.5g	0%
Dietary Fiber 74.1g	0%
Total Sugars 56.2g
Protein 53.9g	0%

Vitamin D 0IU	0%
Calcium 390.3mg	0%
Iron 21.5mg	0%
Potassium 4976.0mg	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: 26.4%

Protein: 16.5%

Carbs: 57.1%