Heart-Healthy Baigan ki Subji

Infused with the vibrant flavors of Indian spices, Heart-Healthy Baigan ki Subji is a wholesome twist on the classic eggplant curry that's perfect for a nutritious, guilt-free meal. This recipe takes tender cubes of eggplant and slowly simmers them with aromatic cumin seeds, earthy turmeric, and a medley of fresh veggies like tomatoes and onions, all in a single tablespoon of heart-friendly olive oil. With just a sprinkle of fresh coriander and a light touch of seasoning, this low-calorie, high-fiber dish is a comforting, plant-based delight that pairs beautifully with whole wheat roti or fluffy brown rice. Ready in just 35 minutes, it’s an easy, flavorful way to support a healthy lifestyle without sacrificing taste. Perfect for anyone looking for a quick plant-based curry or a heart-smart meal idea!

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 pieces Eggplants (medium-sized)
• 1 tablespoon Olive oil
• 1 piece Onion (medium, finely chopped)
• 1 piece Tomato (medium, finely chopped)
• 3 pieces Garlic cloves (minced)
• 1 piece Green chili (finely chopped)
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Cumin seeds
• 1 teaspoon Salt
• 0.25 cup Water
• 2 tablespoons Fresh coriander leaves (chopped)

Directions

Step 1

Wash the eggplants and chop them into bite-sized cubes. Set aside in a bowl of water to prevent discoloration.

Step 2

Heat a large non-stick pan over medium heat and add the olive oil.

Step 3

Once the oil is hot, add cumin seeds and let them sizzle for about 30 seconds or until aromatic.

Step 4

Add the chopped onions to the pan and sauté until they become translucent, about 3-4 minutes.

Step 5

Stir in the minced garlic and green chili, cooking for an additional 1-2 minutes until fragrant.

Step 6

Add the chopped tomatoes to the pan and cook until they soften, about 3 minutes.

Step 7

Drain the eggplants and add them to the pan, stirring well to combine with the onion-tomato mixture.

Step 8

Sprinkle the turmeric powder, coriander powder, and salt over the eggplants. Mix thoroughly.

Step 9

Pour the water into the pan, cover it with a lid, and allow the eggplants to cook for 15 minutes, stirring occasionally, until they are tender.

Step 10

Once the eggplants are cooked through and the spices are well amalgamated, remove the pan from the heat.

Step 11

Garnish with fresh coriander leaves before serving.

Step 12

Serve hot with whole wheat roti or brown rice for a complete heart-healthy meal.

Nutrition Facts

Serving size	1058.2 grams (1058.2g)

Amount per serving	% Daily Value*
Calories	396

Total Fat 16.40g	21%
Saturated Fat 2.40g	12%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 2400mg	104%
Total Carbohydrate 61.90g	23%
Dietary Fiber 25.10g	90%
Total Sugars 32.90g
Protein 10.80g	22%

Vitamin D 0IU	0%
Calcium 155mg	12%
Iron 5mg	28%
Potassium 2298mg	49%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.7%

Protein: 9.9%

Carbs: 56.5%