Low Fat Baingan Bharta

Discover the rich, smoky flavors of Low Fat Baingan Bharta, a healthier twist on the classic Indian comfort dish. This vibrant recipe features fire-roasted eggplants, mashed to velvety perfection, and simmered with aromatic spices like cumin, turmeric, and garam masala for an irresistible depth of flavor. With a minimal amount of oil, the dish is both heart-healthy and packed with bold taste, making it perfect for guilt-free indulgence. Finely chopped onions, fresh tomatoes, and a touch of ginger and garlic create a luscious base, while fresh cilantro adds a burst of freshness. Simple yet satisfying, this wholesome eggplant curry pairs beautifully with warm roti or fluffy rice, making it an ideal choice for a quick, nutritious meal that doesn’t compromise on taste. Whether you're a fan of traditional Indian cuisine or seeking a low-fat vegetarian option, this Baingan Bharta recipe is sure to satisfy!

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 pieces eggplant (large)
• 1 piece onion (medium, finely chopped)
• 2 pieces tomatoes (medium, finely chopped)
• 2 pieces green chilies (finely chopped)
• 1 teaspoon ginger (grated)
• 3 pieces garlic cloves (minced)
• 1 teaspoon cumin seeds
• 0.5 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 0.5 teaspoon red chili powder
• 0.5 teaspoon garam masala
• 1 teaspoon salt
• 0.25 cup cilantro leaves (fresh, chopped)
• 1 tablespoon vegetable oil

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Wash and pat the eggplants dry. Using a fork, pierce the eggplants at several places.

Step 3

Place the eggplants on a baking sheet and roast them in the oven for 30-35 minutes, turning halfway through, until the skin is charred and the eggplants are cooked through and soft.

Step 4

Remove the eggplants from the oven and cover them with foil or a kitchen towel for about 5 minutes to allow them to cool slightly.

Step 5

Peel off the charred skin from the eggplants. Transfer the flesh to a bowl and mash it using a fork or potato masher. Set aside.

Step 6

In a large non-stick pan, heat 1 tablespoon of vegetable oil over medium heat.

Step 7

Add cumin seeds and let them splutter for a few seconds.

Step 8

Add the chopped onions and sauté until they turn golden brown.

Step 9

Stir in the garlic, ginger, and green chilies, and sauté for another 1-2 minutes until fragrant.

Step 10

Add the chopped tomatoes and cook until they are soft and the oil starts to separate.

Step 11

Mix in turmeric powder, coriander powder, red chili powder, and salt. Cook for another 2 minutes, allowing the spices to blend well.

Step 12

Add the mashed eggplant to the pan and stir well to combine.

Step 13

Cook the mixture for about 5-7 minutes on medium heat, stirring frequently to prevent sticking.

Step 14

Sprinkle garam masala over the mixture, stir well, and cook for another minute.

Step 15

Turn off the heat, garnish with chopped cilantro, and serve the Baingan Bharta hot with roti or rice.

Nutrition Facts

Serving size	(1527.0g)

Amount per serving	% Daily Value*
Calories	529.9

Total Fat 17.3g	0%
Saturated Fat 2.5g	0%
Polyunsaturated Fat 8.4g
Cholesterol 0mg	0%
Sodium 2422.9mg	0%
Total Carbohydrate 96.6g	0%
Dietary Fiber 46.5g	0%
Total Sugars 45.0g
Protein 15.8g	0%

Vitamin D 0IU	0%
Calcium 184.4mg	0%
Iron 7.2mg	0%
Potassium 3488.2mg	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: 25.7%

Protein: 10.4%

Carbs: 63.8%