Heart-Healthy Chokha

Transform your meals with the exquisite flavors of Heart-Healthy Chokha, a vibrant and nourishing twist on a traditional Indian dish that's as wholesome as it is delicious. Featuring smoky roasted eggplant, juicy tomatoes, and aromatic spices like cumin and turmeric, this dish is a powerhouse of nutrition and heart-friendly ingredients. The addition of fresh cilantro, zesty lemon juice, and a hint of green chili creates a dynamic blend of flavors that will delight your taste buds. With just 15 minutes of prep time and minimal oil, this low-fat, plant-based recipe is perfect as a side dish or served with whole-grain bread or roti for a satisfying, fiber-packed meal. Whether you're embracing healthy eating or looking to expand your culinary repertoire, this quick and easy Chokha is sure to become a favorite!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 large Eggplant
• 2 medium Tomatoes
• 1 medium Red onion
• 2 cloves Garlic
• 1 small Green chili
• 2 tablespoons Cilantro
• 1 tablespoon Olive oil
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Salt
• 1 tablespoon Lemon juice

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Wash the eggplant and lightly prick it with a fork all over. Place it on a baking sheet.

Step 3

Roast the eggplant in the preheated oven for about 25 minutes, turning occasionally, until the skin is charred and the flesh is soft.

Step 4

While the eggplant is roasting, chop the tomatoes, red onion, and cilantro. Mince the garlic and green chili.

Step 5

Once the eggplant is done, let it cool slightly, then peel off the charred skin. Chop the flesh and set it aside.

Step 6

Heat the olive oil in a pan over medium heat. Add the cumin seeds and let them splutter.

Step 7

Add the chopped onion, garlic, and green chili to the pan. Sauté until the onion is translucent.

Step 8

Add the chopped tomatoes and turmeric powder. Cook until the tomatoes are soft.

Step 9

Stir in the roasted eggplant flesh and salt. Cook for another 5 minutes, stirring occasionally.

Step 10

Remove from heat and mix in the chopped cilantro and lemon juice.

Step 11

Serve warm as a side dish or with whole grain bread or roti for a complete meal.

Nutrition Facts

Serving size	1036.1 grams (1036.1g)

Amount per serving	% Daily Value*
Calories	423

Total Fat 16.90g	22%
Saturated Fat 2.50g	13%
Polyunsaturated Fat 2.00g
Cholesterol 0mg	0%
Sodium 1970mg	86%
Total Carbohydrate 66.20g	24%
Dietary Fiber 25.70g	92%
Total Sugars 35.80g
Protein 11.30g	23%

Vitamin D 0IU	0%
Calcium 166mg	13%
Iron 5mg	30%
Potassium 2423mg	52%

*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: 32.9%

Protein: 9.8%

Carbs: 57.3%