Low Fat Baingan Bharta (Smoky Eggplant Mash)

Savor the rich, smoky flavors of Low Fat Baingan Bharta, a deliciously healthy twist on the traditional smoky eggplant mash. Roasted eggplants take center stage, infused with the warmth of turmeric, red chili, and coriander powders, complemented by the natural sweetness of sautéed onions and tomatoes. This low-fat version retains all the bold, earthy flavors while using a non-stick pan and cooking spray for a guilt-free experience. A touch of lemon juice adds a zesty brightness, and fresh cilantro ties everything together for a vibrant finish. Easy to prepare in just 40 minutes, this dish is perfect when paired with wholesome roti or steamed rice. Whether you're searching for a heart-healthy meal or a vegetarian crowd-pleaser, this Baingan Bharta recipe delivers smoky goodness with every bite.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 pieces large eggplants
• 1 can cooking spray
• 1 medium onion, finely chopped
• 2 medium tomatoes, finely chopped
• 2 pieces green chilies, finely chopped
• 4 cloves garlic, minced
• 1 inch piece ginger, grated
• 0.5 teaspoons turmeric powder
• 0.5 teaspoons red chili powder
• 1 teaspoons coriander powder
• 2 tablespoons fresh cilantro, chopped
• 0.5 teaspoons salt
• 1 tablespoon lemon juice

Directions

Step 1

Preheat the oven to 450°F (230°C).

Step 2

Lightly coat the eggplants with cooking spray and place on a baking sheet. Roast in the oven for 25-30 minutes, turning occasionally, until the skin is wrinkled and the eggplants are soft.

Step 3

Allow the eggplants to cool slightly, then peel off the skin and roughly mash the flesh. Set aside.

Step 4

In a large non-stick pan, lightly coat with cooking spray and sauté the onions until translucent, about 5 minutes.

Step 5

Add the green chilies, garlic, and ginger, and sauté for another 2 minutes until fragrant.

Step 6

Stir in the chopped tomatoes and cook until they soften and begin to break down, about 5 minutes.

Step 7

Add the turmeric powder, red chili powder, coriander powder, and salt. Mix well.

Step 8

Fold in the mashed eggplant and cook for another 5-7 minutes, stirring occasionally, until well combined and flavors meld together.

Step 9

Stir in the lemon juice and garnish with fresh cilantro before serving.

Step 10

Serve hot with whole wheat roti or steamed rice.

Nutrition Facts

Serving size	(1582.6g)

Amount per serving	% Daily Value*
Calories	2368.2

Total Fat 203.2g	0%
Saturated Fat 0.5g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1229.9mg	0%
Total Carbohydrate 86.5g	0%
Dietary Fiber 40.5g	0%
Total Sugars 41.8g
Protein 16.2g	0%

Vitamin D 0IU	0%
Calcium 195.9mg	0%
Iron 5.7mg	0%
Potassium 3441.5mg	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: 81.7%

Protein: 2.9%

Carbs: 15.4%