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Roasted Eggplant (Baingan Bhartha)

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I grew up in a large extended family with four generations living together and we were firmly divided into eggplant lovers and haters. My mother cooked for everyone and tastes and preferences were not easily accommodated. The general rule was we all ate whatever was made, which usually depended on what was seasonal, available and cheapest. This delicious dish was a winner as it is easy to modify. My mother could make the sauce, add in the eggplant for some of us, set aside the rest of the sauce and toss in some other vegetable (that just needed to be boiled or steamed) for the others. The base of this dish so versatile that we would often throw in chickpeas or other beans as well!

Further Food Nutritionist Commentary:

Eggplant, love it or hate it, is one of the most nutritious vegetables to be had. The benefits are legion: they are high in fiber, low in calories, naturally low in cholesterol, a great source of vitamin K, thiamin, vitamin B6, folate, potassium and manganese, and that lovely purple color holds a host of phytochemicals, including anthocyanidins, a compound thought to have a protective function against some cancers and heart disease.

Eggplant is also versatile, it can be roasted, broiled, grilled or sauteed. Further Food staffers added some chick peas to our version and served it over brown rice - delish! This recipe is sure to please as it is not only delicious but easy to make, inexpensive, diabetes friendly, vegan and gluten-free!

By Karen Tayeh, Nutritionist
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Roasted Eggplant (Baingan Bhartha)

  • Prep Time:10 mins
  • Cook Time:30 mins
  • Servings: 3

Ingredients

1 large eggplant (halved)

1 teaspoon oil (divided)

1 cup onions (finely chopped)

2 cups tomatoes (diced)

½ green chile (depending on spice tolerance, chopped)

½ teaspoon fresh ginger (grated)

½ teaspoon fresh garlic (grated)

½  teaspoon coriander powder

1 teaspoon cumin powder

⅛ teaspoon turmeric

¼ teaspoon chili powder

water as needed

salt to taste

cilantro (chopped, for garnish)

Instructions

  1. Preheat oven to 350 degrees F.
  2. Roast the eggplant with the skin on for about 25 mins on a baking sheet. The eggplant doesn’t have to be completely cooked as it will cook some more when mixed with the other ingredients.
  3. While eggplant is in the oven, make the gravy.
  4. Heat ½ tsp oil in a large pan.
  5. Add onions and saute until golden brown, adding more oil as the onions cook.
  6. Add tomatoes and blend with onions.
  7. Add chile and spices and cook with a little water (just enough so as not to burn the bottom of the pan) to form gravy.
  8. When eggplant is done, peel the skin and mash/cut the roasted eggplant into smaller pieces.
  9. Add the eggplant in and cook together for a few minutes until the vegetables and gravy mix.
  10. Garnish with chopped cilantro.

 

Note: The gravy/sauce is very versatile and can be used to create other Indian dishes. Instead of the eggplant, you can add spinach, okra, mushrooms, cauliflower, or other vegetables. You can also add chickpeas, kidney or black beans to make a high protein dish.

Preheat oven to 350 degrees F. Roast the eggplant with the skin on for about 25 mins on a baking sheet. The eggplant doesn’t have to be completely cooked as it will cook some more when mixed with the other ingredients. While eggplant is in the oven, make the gravy. Heat ½ tsp oil in a large pan. Add onions and saute until golden brown, adding more oil as the onions cook. Add tomatoes and blend with onions. Add chile and spices and cook with a little water (just enough so as not to burn the bottom of the pan) to form gravy. When eggplant is done, peel the skin and mash/cut the roasted eggplant into smaller pieces. Add the eggplant in and cook together for a few minutes until the vegetables and gravy mix. Garnish with chopped cilantro.   Note: The gravy/sauce is very versatile and can be used to create other Indian dishes. Instead of the eggplant, you can add spinach, okra, mushrooms, cauliflower, or other vegetables. You can also add chickpeas, kidney or black beans to make a high protein dish.

Nutrition Information

Per Serving:  Calories: 99; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 130mg; Potassium: 691mg; Carbohydrate: 19g; Fiber: 7g; Sugar: 9g; Protein: 3g

Nutrition Bonus:   Vit A: 19%; Vit C: 37%; Iron: 6%

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One thought on “Roasted Eggplant (Baingan Bhartha)

  1. Anne G.

    I loved this recipe! Chickpeas were listed as an optional add-in, but I think made the dish! The veggies get stewed and soft, and the beans add a nice crunch. I also served over brown rice, which made for a super filling, long-lasting meal.

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