Low Sodium Baingan Bharta (Smoky Eggplant Mash)

Transform your dinner table with this vibrant and heart-healthy Low Sodium Baingan Bharta, a smoky eggplant mash that’s bursting with bold, aromatic flavors. Featuring fire-roasted eggplants blended with fragrant spices like cumin, coriander, turmeric, and smoked paprika, this Indian-inspired dish offers the perfect balance of warmth and zest without relying on salt. Fresh ingredients like juicy tomatoes, zesty ginger, and spicy green chilies create a harmonious medley of taste, while a final touch of cilantro and lemon juice adds brightness to every bite. Ready in just 45 minutes, this low-sodium twist on a classic pairs beautifully with whole-grain bread or steamed rice for a wholesome, comforting, and guilt-free meal. Perfect for those seeking flavorful, low-sodium recipes, this baingan bharta is a must-try for eggplant lovers!

Nutriscore Rating: 86/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 large eggplant
• 2 tablespoons vegetable oil
• 1 red onion
• 2 medium tomatoes
• 4 garlic cloves
• 1 inch ginger
• 2 green chilies
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon turmeric powder
• 1 teaspoon smoked paprika
• 2 tablespoons cilantro
• 1 tablespoon lemon juice

Directions

Step 1

Preheat your oven to 450°F (232°C).

Step 2

Wash and dry the eggplants. Pierce them in several places with a fork or knife to allow steam to escape while roasting.

Step 3

Place the eggplants directly onto a baking sheet or an oven rack and roast for about 20-30 minutes, turning halfway through, until the skin is charred and the eggplants are soft.

Step 4

Once roasted, remove the eggplants from the oven and let them cool slightly. Peel away the skin and mash the flesh using a fork or potato masher. Set aside.

Step 5

Finely chop the onion, tomatoes, garlic, and ginger. Slice the green chilies.

Step 6

In a large pan, heat the vegetable oil over medium heat.

Step 7

Add the chopped onions and sauté until they become translucent, about 5 minutes.

Step 8

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

Step 9

Stir in the chopped tomatoes and cook until they break down and oil starts to separate, about 5-7 minutes.

Step 10

Add the mashed eggplant to the pan and mix well.

Step 11

Stir in the ground cumin, ground coriander, turmeric powder, and smoked paprika. Mix thoroughly and let cook for 5 more minutes, allowing the flavors to meld.

Step 12

Garnish with chopped cilantro and finish with a sprinkle of lemon juice before serving.

Step 13

Serve hot with your choice of low-sodium bread or rice.

Nutrition Facts

Serving size	(1494.6g)

Amount per serving	% Daily Value*
Calories	656.3

Total Fat 30.5g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 16.8g
Cholesterol 0mg	0%
Sodium 67.8mg	0%
Total Carbohydrate 100.1g	0%
Dietary Fiber 44.0g	0%
Total Sugars 47.4g
Protein 18.8g	0%

Vitamin D 0IU	0%
Calcium 210.2mg	0%
Iron 7.1mg	0%
Potassium 3872.6mg	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: 36.6%

Protein: 10.0%

Carbs: 53.4%