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Baingan bharta
  • Serving Size 1 Small Cup (100 g)
  • Calories49.0 kcal
  • Carbs3.8 g (15.1 kcal)
  • Protein1.6 g (6.3 kcal)
  • Fats3.1 g (27.6 kcal)

Baingan bharta recipe

Baingan bharta is a good source of dietary fiber, vitamin C, vitamin E, and an excellent source of vitamin D, beta carotene, lycopene, and lutein. HINT: It helps maintain healthy skin and boosts immunity.

Cooking time: 10 minutes

Serves: 8 persons

Ingredients
Large purple brinjal
500 Grams
Tomato ripe local
200 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
15 Grams
Garlic small clove
5 Grams
Ginger fresh
2 Grams
Onion big
100 Grams
Rice bran oil
1.5 Table Spoon
Salt
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Coriander powder
1 Tea Spoon
Instructions
1
Roast the brinjal
Rinse the brinjal and pat dry. Brush it with little oil all over. Then make few slits all over the eggplant with a knife. In 3 of those slits, insert a large clove of garlic. Put the brinjal directly on heat and roast, turning often for around 10-12 minutes until completely roasted.Once cooled, remove the skin. Meanwhile also chop the roasted garlic.
2
Mash the brinjal
Transfer the roasted eggplant to a bowl and mash using a fork or potato masher. Set it aside.
3
Add the vegetables
Heat oil in a pan on medium heat. Once the oil is hot, add chopped garlic, ginger, and green chili. Saute until they start changing color, around 2 minutes. Then add in the chopped onion and cook for 2-3 minutes until softened. Don't brown them. Add the chopped tomatoes and mix. Cook the tomatoes for around 5 minutes until very soft and you notice oil oozing out of the masala.
4
Add brinjal and spices
Add the mashed roasted eggplant into the pan along with the chopped roasted garlic and mix well. Add the red chili powder and mix. Also, add the coriander powder and salt and mix to combine. Cook the bharta for another 5 minutes on medium-low heat, stirring often.
5
Garnish and serve
Stir in the chopped cilantro and mix. Remove pan from heat. Serve baingan bharta hot with fresh rotis!
Nutrition Label

Baingan bharta

  • Serving Size1 Small Cup (100 g)
  • Calories49.0 kcal
  • Carbs3.8 g
  • Fiber3.5 g
  • Sugar1.8 g
  • Protein1.6 g
  • Fat3.1 g
  • Saturated fat0.6 g
  • Mono unsaturated fat1.1 g
  • Poly unsaturated fat1.1 g
  • Cholesterol0.0 mg
  • Sodium120.4 mg

Glycemic Index

30 Low
Low
Medium
High

Low glycemic impact due to fat and fiber slowing carbohydrate absorption.

How to flatten the spike

  • Add a protein source like dal, paneer, or yogurt
  • The fiber content helps moderate blood sugar spikes

Compare & Substitute

NutrientBaingan bhartaAmritsari ajwaini paneerAmritsari carom seeds paneerAmritsari Omam Periyar
Calories49 kcal172.2 kcal172.2 kcal172.2 kcal
Carbs3.8 g8.6 g8.6 g8.6 g
Protein1.6 g10 g10 g10 g
Fat3.1 g10.9 g10.9 g10.9 g
Fiber3.5 g1.4 g1.4 g1.4 g
Sugar1.8 g6.6 g6.6 g6.6 g
Sodium120.4 mg107.9 mg107.9 mg107.9 mg
Cholesterol0 mg0 mg0 mg0 mg

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