Heart-Healthy Baingan Bharta

Savor the smoky, rich flavors of Heart-Healthy Baingan Bharta, a nutritious twist on the classic Indian dish. This recipe features roasted eggplant as the star ingredient, blended with aromatic spices, tomatoes, and a hint of citrusy brightness from fresh lemon juice. Lightly sautéed in heart-friendly olive oil, the dish offers a guilt-free indulgence perfect for those seeking wholesome, plant-based meals. Packed with fiber, antioxidants, and bold flavors from garlic, ginger, and green chili, this baingan bharta pairs beautifully with whole-grain flatbread or steamed brown rice. With just 15 minutes of prep time, it’s an easy and flavorful choice for a healthy weeknight dinner that doesn’t compromise on taste.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 large eggplant
• 1 tablespoon olive oil
• 1 medium onion
• 2 medium tomato
• 3 pieces garlic cloves
• 1 inch piece fresh ginger
• 1 piece green chili
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon salt
• 2 tablespoons fresh cilantro
• 1 tablespoon lemon juice

Directions

Step 1

Preheat the oven to 400°F (200°C).

Step 2

Prick the eggplants with a fork in a few places. Place them on a baking sheet and roast in the oven for about 30 minutes, turning halfway through, until the skin is charred and the flesh is soft.

Step 3

While the eggplants roast, finely chop the onion, tomatoes, garlic, ginger, and green chili.

Step 4

Once the eggplants are done, remove them from the oven and let them cool slightly. Peel away the charred skin and mash the flesh in a bowl. Set aside.

Step 5

In a non-stick skillet, heat the olive oil over medium heat. Add the onions and sauté until they are translucent, about 5 minutes.

Step 6

Add the garlic, ginger, and green chili and cook for another 2 minutes until fragrant.

Step 7

Stir in the tomatoes, ground cumin, ground coriander, turmeric powder, and salt. Cook until the tomatoes break down and the mixture thickens slightly, about 5 minutes.

Step 8

Add the mashed eggplant to the tomato mixture and stir well to combine all ingredients. Cook for another 5-7 minutes, allowing the flavors to meld together.

Step 9

Remove from heat and stir in the fresh cilantro and lemon juice.

Step 10

Serve the baingan bharta warm, garnished with extra cilantro, alongside whole-grain flatbread or steamed brown rice for a complete heart-healthy meal.

Nutrition Facts

Serving size	1676.4 grams (1676.4g)

Amount per serving	% Daily Value*
Calories	667

Total Fat 18.20g	23%
Saturated Fat 2.80g	14%
Polyunsaturated Fat 2.50g
Cholesterol 0mg	0%
Sodium 5073mg	221%
Total Carbohydrate 124.00g	45%
Dietary Fiber 45.40g	162%
Total Sugars 74.10g
Protein 19.20g	38%

Vitamin D 0IU	0%
Calcium 249mg	19%
Iron 8mg	44%
Potassium 3917mg	83%

*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: 22.2%

Protein: 10.4%

Carbs: 67.3%