Soy-Free Baingan Bharta

Experience the vibrant flavors of India with this Soy-Free Baingan Bharta, a smoky, spiced eggplant dish that's both comforting and nutritious. This vegan-friendly recipe swaps soy-based ingredients for wholesome pantry staples, making it perfect for those with dietary restrictions. Roasted eggplants are mashed to a creamy texture and simmered with aromatic spices like cumin, turmeric, and coriander, along with sautéed onions, garlic, and ginger. A handful of frozen peas adds a pop of sweetness and color, while a splash of lemon juice brightens the dish. Garnished with fresh cilantro, this Soy-Free Baingan Bharta is a versatile delight that pairs beautifully with roti, naan, or steamed rice. With a prep time of just 15 minutes, it's an easy yet flavorful way to enjoy traditional Indian cuisine!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 large eggplants (baingan)
• 2 tablespoons vegetable oil
• 1 teaspoon cumin seeds
• 1 medium, finely chopped onion
• 4 finely chopped garlic cloves
• 1 inch piece, finely chopped ginger
• 2 finely chopped green chilies
• 2 medium, finely chopped tomatoes
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon red chili powder
• 1 teaspoon coriander powder
• 1 teaspoon, or to taste salt
• 0.5 cup frozen peas
• 0.25 cup, chopped fresh cilantro leaves
• 1 tablespoon lemon juice

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Wash and pat dry the eggplants. Poke holes in them using a fork or knife to prevent bursting and place them on a greased baking sheet.

Step 3

Roast the eggplants in the oven for 25-30 minutes, turning occasionally, until the skin is wrinkled and the flesh is soft. Alternatively, you can roast them directly on a gas flame for a smoky flavor.

Step 4

Once roasted, remove the eggplants from the oven and let them cool. Peel and discard the skin. Mash the flesh with a fork or potato masher and set aside.

Step 5

Heat oil in a large pan over medium heat. Add cumin seeds and let them splutter for a few seconds.

Step 6

Add chopped onions to the pan and sauté until they turn golden brown.

Step 7

Stir in the garlic, ginger, and green chilies. Sauté for another minute until fragrant.

Step 8

Add tomatoes, turmeric powder, red chili powder, coriander powder, and salt. Cook until the tomatoes are soft and the oil begins to separate from the mixture.

Step 9

Mix in the mashed eggplant and frozen peas. Stir well to combine, ensuring the eggplant absorbs all the spices.

Step 10

Cover the pan and let it simmer on low heat for 5-7 minutes, stirring occasionally.

Step 11

Adjust seasoning, if necessary, and add lemon juice before turning off the heat.

Step 12

Garnish with chopped cilantro leaves and serve hot with roti, naan, or rice.

Nutrition Facts

Serving size	(886.4g)

Amount per serving	% Daily Value*
Calories	538.0

Total Fat 30.1g	0%
Saturated Fat 4.1g	0%
Polyunsaturated Fat 17.0g
Cholesterol 0mg	0%
Sodium 2414.4mg	0%
Total Carbohydrate 65.2g	0%
Dietary Fiber 20.2g	0%
Total Sugars 28.9g
Protein 14.1g	0%

Vitamin D 0IU	0%
Calcium 201.3mg	0%
Iron 7.4mg	0%
Potassium 2024.3mg	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: 46.1%

Protein: 9.6%

Carbs: 44.3%