Whole30 Baingan Bharta (Smoky Eggplant Mash)

Discover a bold and healthy twist on an Indian classic with this flavorful Whole30 Baingan Bharta (Smoky Eggplant Mash). Perfectly roasted eggplants bring deep, smoky undertones to this hearty dish, while a fragrant blend of cumin seeds, garlic, and ginger infuses every bite with authentic warmth. A medley of tomatoes, turmeric, and smoked paprika adds a rich, savory depth, making this recipe both comforting and wholly satisfying. This gluten-free, paleo-friendly dish is easy to prepare and comes together in under an hour, making it an ideal choice for a weeknight dinner or an impressive addition to your Whole30 meal plan. Serve it warm with a sprinkle of fresh cilantro for a vibrant, nourishing side or main course bursting with smoky, spiced goodness.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 2 large eggplants
• 2 tablespoons cooking oil (olive or avocado)
• 1 large yellow onion
• 4 cloves garlic
• 1 inch piece fresh ginger
• 1 green chili
• 2 medium tomatoes
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon smoked paprika
• 2 tablespoons fresh cilantro
• 1 teaspoon salt

Directions

Step 1

Preheat your oven to 450°F (232°C). Line a baking sheet with aluminum foil.

Step 2

Prick the eggplants all over with a fork and place them on the prepared baking sheet. Roast for 25-30 minutes, turning occasionally, until the skin is blistered and the eggplant feels very soft.

Step 3

While the eggplants are roasting, finely chop the onion, mince the garlic, grate the ginger, and finely dice the green chili.

Step 4

Once the eggplants are done roasting, remove them from the oven and allow them to cool for a few minutes.

Step 5

Meanwhile, heat the oil in a large pan over medium heat. Add the cumin seeds and let them splutter for about 30 seconds.

Step 6

Add the chopped onion to the pan and sauté until it turns golden brown, about 5-7 minutes.

Step 7

Add the minced garlic, grated ginger, and diced green chili to the pan. Cook for another 2 minutes until fragrant.

Step 8

Chop the tomatoes and add them to the pan. Cook until the tomatoes start breaking down and the oil begins to separate.

Step 9

Peel the skin off the roasted eggplants and mash the flesh using a fork or potato masher.

Step 10

Add the mashed eggplant to the pan, along with the coriander powder, turmeric powder, smoked paprika, and salt. Mix well.

Step 11

Cook the mixture, stirring occasionally, until everything is well combined and heated through, about 5-7 minutes.

Step 12

Garnish with freshly chopped cilantro and serve warm.

Nutrition Facts

Serving size	(1398.9g)

Amount per serving	% Daily Value*
Calories	637.4

Total Fat 32.1g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 2417.0mg	0%
Total Carbohydrate 90.5g	0%
Dietary Fiber 41.3g	0%
Total Sugars 42.6g
Protein 17.0g	0%

Vitamin D 0IU	0%
Calcium 233.1mg	0%
Iron 7.7mg	0%
Potassium 3536.4mg	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: 40.2%

Protein: 9.5%

Carbs: 50.4%