Low Sodium Baigan Bharta

Experience the smoky charm of traditional Indian flavors with this Low Sodium Baigan Bharta recipe, a heart-healthy twist on the classic dish. Featuring roasted eggplant as the star ingredient, this vibrant dish is packed with the earthy richness of cumin, the warmth of fresh ginger and garlic, and the subtle heat of green chili. Tomatoes and aromatic spices create a robust base, while a pop of fresh coriander and a splash of tangy lemon juice brighten each bite. By skipping the salt and enhancing the natural flavors, this recipe offers a guilt-free indulgence perfect for those watching their sodium intake. Ready in under an hour, it's an irresistible pairing with soft roti or naan for a wholesome, comforting meal.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 large eggplant
• 2 tablespoons olive oil
• 1 teaspoon cumin seeds
• 1 medium, finely chopped onion
• 1 small, finely chopped green chili
• 1 inch, grated ginger
• 2 minced garlic cloves
• 0.5 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 0.5 teaspoon red chili powder
• 2 medium, finely chopped tomato
• 2 tablespoons, chopped fresh coriander leaves
• 1 tablespoon lemon juice

Directions

Step 1

Preheat the oven to 400°F (200°C). Poke several holes in the eggplant using a fork.

Step 2

Place the eggplant on a baking sheet and roast in the oven for about 25–30 minutes, turning occasionally, until the skin is charred and the flesh is soft.

Step 3

Once roasted, remove the eggplant from the oven and let it cool. Peel off the charred skin and mash the flesh thoroughly in a bowl.

Step 4

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

Step 5

Add the chopped onion and sauté until golden brown.

Step 6

Stir in the green chili, ginger, and garlic. Cook for another 2 minutes until the raw smell disappears.

Step 7

Add turmeric powder, coriander powder, and red chili powder. Mix well to combine with the onion mixture.

Step 8

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

Step 9

Stir in the mashed eggplant, mix well, and cook on low heat for about 5–7 minutes, allowing the flavors to meld together.

Step 10

Turn off the heat, add fresh coriander leaves and lemon juice, and mix well.

Step 11

Serve the Baigan Bharta warm with roti or naan, garnished with additional coriander leaves if desired.

Nutrition Facts

Serving size	(935.4g)

Amount per serving	% Daily Value*
Calories	582.4

Total Fat 31.0g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg	0%
Sodium 2381.0mg	0%
Total Carbohydrate 75.5g	0%
Dietary Fiber 23.4g	0%
Total Sugars 42.8g
Protein 11.9g	0%

Vitamin D 0IU	0%
Calcium 157.3mg	0%
Iron 6.3mg	0%
Potassium 2156.1mg	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: 44.4%

Protein: 7.6%

Carbs: 48.0%