Low Fat Baigan Bharta

Discover the bold, smoky flavors of traditional Indian cuisine with a healthy twist in this Low Fat Baigan Bharta recipe. This dish transforms roasted eggplant into a rich and flavorful mash, spiced with aromatic cumin, zesty ginger, and a medley of classic Indian spices. By using just a tablespoon of olive oil and skipping the cream, this version retains all the authentic taste with a lighter, heart-friendly profile. The grilled eggplant lends a wonderful smoky aroma, while fresh cilantro and a splash of lemon juice add a zesty finish. Perfectly paired with warm chapati, roti, or steamed rice, this low-fat Baigan Bharta is an excellent choice for a guilt-free vegetarian dinner that's loaded with vibrant flavors and nutritious ingredients.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 large Eggplant (Baigan)
• 1 medium Onion
• 2 medium Tomato
• 1 small Green chili
• 2 cloves Garlic
• 1 inch Ginger
• 2 tablespoons Cilantro (Coriander leaves)
• 0.5 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 0.5 teaspoon Garam masala
• 0.75 teaspoon Salt
• 1 tablespoon Lemon juice
• 1 tablespoon Olive oil

Directions

Step 1

Preheat your grill or oven to high heat.

Step 2

Wash the eggplant and pat it dry. Make small cuts in the skin using a knife.

Step 3

Grill the eggplant on each side until it is charred and the skin is blistered. This should take about 15-20 minutes.

Step 4

Once the eggplant is cool enough to handle, peel off the skin. Chop the flesh and set it aside.

Step 5

Finely chop the onion, tomatoes, green chili, garlic, and ginger.

Step 6

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

Step 7

Add the chopped onion and sauté until golden brown.

Step 8

Add the garlic, ginger, and green chili. Sauté for another 2 minutes.

Step 9

Add the chopped tomatoes, turmeric powder, red chili powder, and salt. Cook until the tomatoes are soft and the oil starts to separate, about 10 minutes.

Step 10

Add the roasted eggplant and mix well, mashing gently with a spoon.

Step 11

Let it cook for another 5-7 minutes, stirring occasionally, until all the flavors blend together.

Step 12

Stir in the garam masala and lemon juice. Mix well.

Step 13

Garnish with chopped cilantro before serving.

Step 14

Serve hot with chapati, roti, or steamed rice.

Nutrition Facts

Serving size	(1015.3g)

Amount per serving	% Daily Value*
Calories	472.6

Total Fat 16.7g	0%
Saturated Fat 2.6g	0%
Polyunsaturated Fat 1.5g
Cholesterol 0mg	0%
Sodium 4145.9mg	0%
Total Carbohydrate 78.8g	0%
Dietary Fiber 23.0g	0%
Total Sugars 48.0g
Protein 11.6g	0%

Vitamin D 0IU	0%
Calcium 158.2mg	0%
Iron 5.7mg	0%
Potassium 2166.2mg	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: 29.4%

Protein: 9.1%

Carbs: 61.6%