Baingan or baigan is the Hindi word for eggplant, a vegetable that is commonly used in Indian cuisine. It is a member of the nightshade family and is related to tomatoes, peppers and potatoes. The eggplant is a versatile vegetable that can be cooked in a variety of ways, such as grilling, roasting, sautéing and frying. It has a mild, slightly bitter flavour and a spongy texture. This vegetable is a good source of fiber, potassium and vitamins C and K. It is also low in calories and has a high water content, making it a great addition to a healthy diet. Some popular Indian dishes that use eggplant include baingan bharta, chutney and curries.
Baingan bharta is a popular Indian dish made from roasted eggplant, which is mashed and then cooked with a variety of spices and seasonings. It is a rich, flavourful dish that is often served with rice or roti. The dish is often considered a North Indian dish and it is popular in states such as Punjab, Haryana and Himachal Pradesh. Read further to know its nutritional values and detailed baingan bharta recipe, nutritional value and how to cook baigan ka bharta.
Nutritional Values of Baingan Bharta
Baingan bharta recipe is made with a number of spices and vegetables with high nutrients. It is healthy and light to be consumed as a meal. Wondering how to cook baigan ka bharta? Well, before that let us know about its nutritional value.
One serving (234 grams) of this dish contains the following nutrients.
| Nutritional Values | Nutritional Contents |
| Calories | 117 kcal |
| Total fat | 9% of the RDI |
| Saturated fat | 2% of the RDI |
| Trans fat | 0.01 mg |
| Cholesterol | 0% of the RDI |
| Sodium | 15% of the RDI |
| Potassium | 11% of the RDI |
| Total carbohydrates | 6% of the RDI |
| Dietary fibre | 19% of the RDI |
| Sugars | 7 grams |
| Protein | 2.1 grams |
| Vitamin A | 14% of the RDI |
| Vitamin C | 28% of the RDI |
| Calcium | 9% of the RDI |
| Vitamin B6 | 5% of the RDI |
| Magnesium | 3% of the RDI |
| Iron | 1% of the RDI |
| Cobalamin | 0.01 mg |
Ways to Make Baingan Bharta
Wondering how to cook baigan ka bharta? Don't worry, we got you covered. There are several ways to make baingan bharta recipe. Here are a few of them:
1. Traditional Method
This method involves roasting the eggplant over an open flame until the skin is charred and the eggplant is soft. The roasted eggplant is then peeled and mashed, and sautéed with onions, tomatoes, ginger, garlic, and a variety of spices.
2. Oven Roasted Method
In this method, the eggplant is cut into halves, and then rubbed with oil and spices. It is then roasted in the oven until it is soft, then mashed and sautéed with other tastemakers.
3. Instant Pot Method
This method involves cooking the eggplant in an Instant Pot with some water and pressure cooking it until it is soft. The eggplant is then mashed and cooked with a gravy of onions, tomatoes, ginger, garlic and spices.
4. Microwave Method
This method involves microwaving the eggplant until it is soft, then cooking it as usual.
Regardless of the method you choose, the key to making a good baingan bharta is to use good quality eggplants and the right blend of spices. The bharta can be adjusted to taste, some people like it spicier or tangier, it is all a matter of preference.
Ingredients for Baingan Bharta
Before moving on with the answer to ‘how to cook baigan ka bharta’, let’s take a look at its ingredient list because the key to a perfect dish is the correct measurements of its ingredients.
Prep time: 10 mins | Cook time: 20mins | Total time: 30 mins | Serves: 2
Ingredients for Baingan Bharta
● One large baingan or eggplant
● One tablespoon mustard oil or ghee
● One teaspoon jeera or cumin seeds
● Half a cup of finely chopped onions
● One teaspoon of ginger paste
● One teaspoon of garlic paste
● One teaspoon of finely chopped green chilies
● Half a cup of finely chopped tomatoes
● Half a teaspoon of haldi (turmeric) powder
● One teaspoon of dhania (coriander) powder
● Half a teaspoon of garam masala
● One teaspoon of red chilli powder
● Salt, as per taste
Ingredients for garnishing
● Some finely chopped coriander leaves
● Some finely chopped onions
● 1/4th piece of lemon
Some people love experimenting with this bharta dish by cooking it with potatoes, peas or cottage cheese. These items are optional. If you too, would love to experiment, try adding these.
Baingan Bharta Recipe: Step-By-Step
Follow this baingan bharta recipe to cook like a pro chef, even if you are trying it for the first time.
Step 1 - Roast the eggplant
Grease the outer coating with vegetable oil or mustard oil, and prick the eggplant with a fork. This will ensure easy removal of the skin. Roast the eggplant over an open flame, using tongs to turn it occasionally, until the skin is charred and the eggplant is soft.
Step 2 - Peel and mash the eggplant
Once the eggplant is cool enough to handle, peel off the charred skin and discard it. Cut out the top. Mash the eggplant with a fork or potato masher using clean hands.
Step 3 - Heat oil in a pan
Heat some mustard oil or ghee in a pan over medium heat. Now, add cumin seeds and let them sizzle. (Mustard oil and ghee are used to give an authentic traditional taste to the dish. If these are not present, one can use regular vegetable oil).
Step 4 - Add chopped onions
Add chopped onions and sauté them over a medium flame until they are golden brown. Do not overcook.
Step 5 - Add ginger-garlic paste
Add the ginger-garlic paste as per the measurements and mix them with the cooked onions.
Step 6 - Add chopped tomatoes
Tomatoes will give the dish a tangy taste. Add them into the pan and cook until mushy.
Step 7 - Add spices
Add turmeric powder, coriander powder and red chili powder. Mix well with all the vegetables and cook for a minute.
Step 8 - Add mashed eggplant
Keep the flame low and mix the mashed baingan with all the other ingredients until they are combined well.
Step 9 - Add water
In case the consistency is too thick, add some water and stir into the mixture.
Step 10 - Simmer for 10-15 minutes
While simmering, stir the mixture occasionally to make sure it does not stick on the pan. If required, add more water or spices.
Step 11 - Add garam masala powder
Lastly, add the garam masala powder and cook for another minute before transferring the bharta to a bowl. It is now ready to serve, but before that, there is a last step.
Step 12 - Garnish
Garnish the baingan bharta with finely chopped fresh coriander leaves, onions and a piece of lemon. The bharta can be served with roti, paratha, or rice. Everything goes well with this traditional Indian comfort food.
Expert Tips for Best Baingan Bharta
Want to know how chefs and professional cooks make such delicious bharta with the same ingredients? Check out these tips.
1. Use ripe and firm eggplants
Choose eggplants that are firm and have shiny unbroken skin. Avoid eggplants that have soft spots or wrinkles.
2. Roast the eggplant well
Roasting the eggplant until it is soft is important for the flavour and texture of the dish.
3. Mash the eggplant well
Make sure to mash the eggplant well, so that it blends well with the masala and the dish has a smooth texture.
4. Use a good balance of spices
The key to a great Baingan Bharta is the perfect balance of spices. Adjust the number of spices according to personal preference.
5. Cook the tomatoes well
Cook the tomatoes until they are well mashed and incorporated into the dish, or blend them before adding to the mixture, as this will give the dish a good texture.
6. Check for worms
Sometimes, even after spending a lot, you may find worms in the roasted baingan while mashing it. In such a case, discard the entire vegetable and begin with a new one.
Conclusion
In conclusion, we hope you have enjoyed trying our bharta recipe for baingan bharta. This traditional Indian dish is a delicious and healthy way to incorporate eggplant into your diet. The key to making a perfect baingan bharta is to use good quality eggplant and the right blend of spices. We have provided step-by-step instructions and expert tips to help you make the dish at home. Enjoy it with your friends and family.
FAQs
What do you call baingan bharta in English?
In English, baingan bharta is known as roasted eggplant mash, which is cooked with spices and other tastemakers.
What vitamins does brinjal contain?
Brinjal is rich in vitamin A, C and B6. The above-mentioned nutrition chart covers the percentage of the recommended daily intake a serving of the dish contains.
Who should not eat baingan?
People with arthritis must avoid consuming brinjal, as excess consumption may lead to inflammation, pain and stiffness in joints.