Baingan Bharta
A+

Baingan Bharta

3.8

🇮🇳 Indian

Smoky, spiced Baingan Bharta is a comforting North Indian dish of charred eggplant slow-cooked with sautéed aromatics and warm spices. The result is a silky, flavorful mash that pairs perfectly with warm flatbreads or steamed rice and is finished with a drizzle of ghee and fresh cilantro for brightness.

Effort

Moderate

Difficulty

Medium

Price

0,78€/ serving

budget
low calorie
vegetarian
low carb
keto
low sugar
comfort food
Fits your diet
9%

Kcal

3%

Protein

23%

Fiber

Method

1

Char the Eggplant over an open flame, on a grill, or under the broiler until the skin is blackened and the flesh is very soft (about 15–25 minutes), turning occasionally; transfer to a bowl, cover to steam for 10 minutes, then peel and mash the flesh roughly.

2

Heat 2–3 tablespoons of Mustard Oil in a large skillet over medium heat until it begins to shimmer and just starts to smoke slightly for that authentic flavor.

3

Add a teaspoon of Cumin Seeds and let them sizzle for a few seconds, then add finely chopped Onion and sauté until golden and translucent, about 6–8 minutes.

4

Stir in minced Garlic and grated Ginger and cook for 1–2 minutes until fragrant, then add chopped Tomato and sliced Green Chili and simmer until the tomatoes break down and the oil starts to separate.

5

Season the mixture with Turmeric Powder, Kashmiri Red Chili Powder, Ground Coriander and Salt; cook the spices for a minute to bloom their flavors.

6

Add the mashed Eggplant to the pan, mix thoroughly with the spiced tomato-onion base, reduce heat to low, and cook for 6–10 minutes so the flavors meld; adjust seasoning to taste.

7

Finish by stirring in a knob of Ghee and a sprinkle of Garam Masala, then remove from heat and fold in chopped Cilantro for a fresh lift.

8

Serve the Baingan Bharta hot with roti, naan, or rice and an extra drizzle of ghee if you like it richer.

Nutrition Info

Per Serving

176 kcal

CARBS

19g

PROTEIN

3.3g

FAT

11.2g

SUGAR

10g

SATURATED FAT

2.8g

FIBER

7g

SODIUM

1.5g

Health Summary

A+
Extremely filling
Whole ingredients
Excellent source of Fiber
Excellent source of Protective Compounds
Very good Fatty Acid Profile
Very low in Sodium
Decent source of Micronutrients

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