Soy-Free Baigan Bharta

Elevate your eggplant game with this Soy-Free Baigan Bharta, a smoky and flavorful Indian classic that's free of soy but full of bold spices and vibrant ingredients. This gluten-free and vegan-friendly dish features fire-roasted eggplant mashed to perfection and infused with aromatic cumin, zesty ginger-garlic paste, and the warm glow of garam masala and turmeric. A simple yet deeply satisfying combination of caramelized onions, tender tomatoes, and fresh cilantro brings balance to every bite, topped off with a squeeze of lemon for a bright, citrusy finish. Ready in just under an hour, this wholesome, hearty recipe is perfect for pairing with freshly baked naan, soft rotis, or fluffy basmati rice, offering a rich, authentic taste of Indian comfort food right in your kitchen. Ideal for weeknight dinners or impressing guests, this recipe captures the magic of traditional Baigan Bharta while catering to soy-free diets seamlessly.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 large eggplant
• 1 medium onion, finely chopped
• 2 medium tomatoes, finely chopped
• 1 green chili, finely chopped
• 1 teaspoon ginger paste
• 1 teaspoon garlic paste
• 2 tablespoons olive oil
• 1 teaspoon cumin seeds
• 0.5 teaspoon turmeric powder
• 1 teaspoon garam masala
• 0.5 teaspoon red chili powder
• 1 teaspoon salt
• 2 tablespoons cilantro, chopped
• 0.5 lemon, juiced

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Wash the eggplant and prick it in several places using a fork. Place it on a baking tray and roast in the oven for about 30-35 minutes, turning midway through cooking until the skin is charred and the flesh is soft.

Step 3

Alternatively, roast the eggplant directly over a gas flame, turning occasionally, until the skin is blackened and flesh is tender.

Step 4

Once cooked, remove from the oven or flame, let it cool slightly, then peel off the charred skin. Mash the pulp thoroughly in a bowl.

Step 5

Heat olive oil in a pan over medium heat. Add cumin seeds and let them splutter.

Step 6

Add the chopped onions and sauté until golden brown.

Step 7

Stir in the ginger and garlic paste. Cook for a minute until the raw smell disappears.

Step 8

Add chopped tomatoes and green chili. Cook until the tomatoes turn soft and the oil separates.

Step 9

Mix in the turmeric powder, red chili powder, garam masala, and salt. Stir well.

Step 10

Add the mashed eggplant into the pan. Mix thoroughly to blend the eggplant with the spices.

Step 11

Cook for another 5-7 minutes, allowing the eggplant to absorb all the flavors.

Step 12

Finish by adding lemon juice and chopped cilantro. Stir well to combine.

Step 13

Serve hot with naan, roti, or rice.

Nutrition Facts

Serving size	(902.1g)

Amount per serving	% Daily Value*
Calories	523.7

Total Fat 31.1g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2704.5mg	0%
Total Carbohydrate 60.9g	0%
Dietary Fiber 23.8g	0%
Total Sugars 26.8g
Protein 11.4g	0%

Vitamin D 0IU	0%
Calcium 146.7mg	0%
Iron 6.4mg	0%
Potassium 2264.9mg	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: 49.2%

Protein: 8.0%

Carbs: 42.8%