Bengan Bharta Indian Eggplant

May 26, 2023May 26, 20230 4
Bengan Bharta Indian Eggplant Recipe
in Indian

Prep

10 min

Cook

30 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

2 eggplants
1 small onion
1 1/2 teaspoons garlic
1 tablespoon ketchup
1/2 cup chopped tomato
1 sprig green onion , finely chopped
1 teaspoon cumin or 1 teaspoon mustard seeds
1/2 teaspoon fresh coriander
mixed spice
1/4 teaspoon asafoetida powder
1/2 teaspoon turmeric powder
1 - 1 1/2 teaspoon coriander powder
1/2 teaspoon garam masala
1/2 teaspoon chili powder
1/4 teaspoon salt
1 1/2 teaspoons vegetable oil

Nutrision Information

Servings Per Recipe
4
Calories
118
Sugar
6g
Fat
6g
Bengan Bharta is an Indian dish made from roasted and mashed eggplants, which are mixed with spices and herbs to create a flavorful dip. The dish originated in the Punjab region of India and is now enjoyed throughout the country. Bengan Bharta is typically served as a side dish with rice or naan bread, or as a dip with veggies or pita chips. The dish has a creamy texture and a smoky flavor that is irresistible. Its robust taste pairs well with meats, curries, and other Indian dishes.

Instructions

1.Preheat your grill to high heat. Cut 2 eggplants in half lengthwise and grill them until the skin is charred and the flesh is softened, around 15 minutes. Set aside to cool.
2.In a pan, sauté 1 small onion and 1 1/2 teaspoons garlic in 1 1/2 teaspoons of vegetable oil until softened.
3.Add 1 tablespoon ketchup, 1/2 cup chopped tomato, 1 sprig green onion, 1 teaspoon cumin or mustard seeds, 1/2 teaspoon fresh coriander, mixed spice, 1/4 teaspoon asafoetida powder, 1/2 teaspoon turmeric powder, 1 - 1 1/2 teaspoon coriander powder, 1/2 teaspoon garam masala, 1/2 teaspoon chili powder, and 1/4 teaspoon salt to the pan. Cook for a few minutes until the mixture is fragrant.
4.Scoop out the flesh of the eggplants, chop it up, and add it to the pan. Mash the mixture with the back of a spoon or a masher to make a chunky paste. Cook for a few more minutes before adding 1/2 teaspoon of vegetable oil on top and garnishing with fresh coriander leaves.

PROS

Bengan Bharta has a delicious smoky flavor and is an excellent source of fiber and vitamins, as well as antioxidants that can help reduce the risk of developing chronic diseases.

It’s also vegetarian-friendly and gluten-free.

CONS

While Bengan Bharta is a healthy dish, some people may find the dish too spicy or be allergic to certain spices used in the recipe.

HEALTH & BENEFITS

Bengan Bharta contains a significant amount of fiber, which can help reduce the risk of heart disease and lower cholesterol levels. Eggplants are also a good source of antioxidants, including vitamins C and E, which protect your cells from damage caused by free radicals. The dish may also help with digestion since it contains cumin and coriander, which have been shown to have digestive benefits.

Print

Leave a Reply

Your email address will not be published.