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This is an Indian vegetarian side dish (called baingan bharta) consisting of a spicy grilled eggplant mash sauteed with onions, tomatoes and spices.
Believed to have originated in Punjab, it has a history dating back centuries, including for its ability to provide nourishment during times of scarcity.
As eggplants (or brinjals) have low levels of carbs and calories, they are a great vegetable to add to your diet.
Brinjals, when cooked well, can reduce your blood sugar and aid in digestion.
Preparation time: 15 minutes
Cooking time: 35 minutes
Serves: 2
Ingredients:
1 big brinjal
4 cloves garlic
1 tbsp oil
1 tsp cumin seeds
2 finely chopped green chillies
2 finely chopped onions
1 tbsp ginger garlic paste
2 finely chopped tomatoes
½ tsp turmeric powder
1 tsp red chilli powder
½ tsp coriander powder
½ tsp garam masala powder
Salt as needed
¾ cup water
Coriander leaves to garnish
Method:
1) Wash and pat dry the brinjal. Smear a few drops of oil on it evenly.
2) Slit the brinjal and insert the garlic cloves. The roasted garlic gives a nice smoky flavour to the dish.
3) Roast well on all sides. Once it reaches room temperature, remove the skin.
4) Cut out the top portion.
5) Mash it well using a fork.
6) In a pan, add 1 tbsp of oil and add the cumin seeds and finely chopped green chillis.
7) Cook for a minute and add finely chopped onions. Keep 1 tsp of onions to garnish at the end.
8) Cook till the onions become translucent.
9) Add the ginger garlic paste and cook till the raw smell evaporates.
10) Add the finely chopped tomatoes. Cook for a minute.
11) Add turmeric powder, red chilli powder, coriander powder and garam masala.
12) Cook for a minute and add ½ cup of water.
13) Mix well and cover and cook for three minutes.
14) Open and add the mashed brinjals. Also add ¼ cup of water.
15) Cook for a minute and switch off the flame.
16) Add finely chopped coriander leaves.
17) Add 1 tsp finely chopped onions on the top and serve it with roti or naan.
Notes:
a) Ensure the brinjal is intact inside before mashing it.
b) The dish will be in semi-gravy consistency.
