Low Sodium Baingan Bharta

Smoky, flavorful, and heart-healthy, Low Sodium Baingan Bharta is a delicious twist on the classic Indian roasted eggplant dish, crafted with health-conscious eaters in mind. This recipe swaps excess salt for a blend of aromatic spices like cumin, coriander, and garam masala, allowing the natural flavors of the roasted eggplant, sautéed onions, and ripe tomatoes to shine. The eggplant is roasted to tender perfection, giving the dish its signature smoky depth, while a hint of lemon juice and a garnish of fresh cilantro add a refreshing brightness. Ready in just under an hour, this low-sodium version of Baingan Bharta is perfect served with warm roti, fluffy naan, or steamed rice, making it a soul-satisfying, wholesome meal for the whole family.

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 Large eggplant
• 2 tablespoons Vegetable oil
• 1 medium Onion, finely chopped
• 1 tablespoon Ginger, minced
• 2 cloves Garlic, minced
• 2 medium Tomatoes, chopped
• 1 Green chili, finely chopped
• 1 teaspoon Coriander powder
• 1 teaspoon Cumin powder
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Garam masala
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Prick the eggplant with a fork in several places, then rub 1 tablespoon of vegetable oil all over it.

Step 3

Place the eggplant on a baking sheet and roast it in the oven for about 30-40 minutes, turning occasionally until the skin is charred and the flesh is tender.

Step 4

Remove the eggplant from the oven, allow it to cool, then peel off the charred skin and mash the flesh in a bowl.

Step 5

In a skillet, heat the remaining 1 tablespoon of vegetable oil over medium heat.

Step 6

Add the chopped onions and sauté until they are translucent, about 5-6 minutes.

Step 7

Add the minced ginger and garlic, cooking for another 2-3 minutes until the raw smell disappears.

Step 8

Stir in the chopped tomatoes and green chili, and cook until the tomatoes become soft and start to release their juices, about 5 minutes.

Step 9

Mix in the coriander powder, cumin powder, and turmeric. Stir well and cook for a minute until the spices are fragrant.

Step 10

Add the mashed eggplant to the pan, mixing it thoroughly with the spice mixture. Cook for 5-7 minutes, stirring occasionally.

Step 11

Sprinkle gram masala and mix well. Cook for an additional 2 minutes.

Step 12

Remove from heat and stir in the lemon juice.

Step 13

Garnish with fresh cilantro before serving.

Step 14

Serve hot with roti, naan, or steamed rice.

Nutrition Facts

Serving size	(888.6g)

Amount per serving	% Daily Value*
Calories	472.0

Total Fat 28.9g	0%
Saturated Fat 4.1g	0%
Polyunsaturated Fat 16.8g
Cholesterol 0mg	0%
Sodium 38.3mg	0%
Total Carbohydrate 56.4g	0%
Dietary Fiber 23.4g	0%
Total Sugars 26.5g
Protein 10.5g	0%

Vitamin D 0IU	0%
Calcium 136.3mg	0%
Iron 5.5mg	0%
Potassium 2166.7mg	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: 49.3%

Protein: 8.0%

Carbs: 42.8%