Mediterranean Diet Baigan Bharta

Elevate your weeknight dinner with this Mediterranean Diet Baigan Bharta, a vibrant twist on the classic Indian roasted eggplant dish! Infused with heart-healthy olive oil, smoky paprika, and a delightful blend of ground cumin and coriander, this recipe artfully marries traditional Indian flavors with Mediterranean flair. Oven-roasted eggplant creates a creamy, melt-in-your-mouth texture, while fresh herbs like cilantro and parsley add a refreshing finish. Packed with wholesome ingredients like tomatoes, red bell pepper, and garlic, this plant-based dish is the perfect low-carb, gluten-free option for a nutritious meal. Serve it warm with fluffy quinoa or pita bread for a satisfying, flavor-packed experience that's as healthy as it is delicious. An irresistible harmony of bold spices and fresh herbs, this Mediterranean-approved recipe is sure to become a new favorite!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 large eggplant
• 2 tablespoons olive oil
• 1 large, chopped onion
• 2 medium, chopped tomatoes
• 3 cloves, minced garlic
• 1 medium, chopped red bell pepper
• 0.5 cup, chopped cilantro
• 0.5 cup, chopped fresh parsley
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon lemon juice

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Prick the eggplants with a fork all over and place them directly on the middle oven rack. Roast for about 25 minutes, turning them halfway through, until the skins are wrinkled and the insides are soft and creamy.

Step 3

Once roasted, remove the eggplants from the oven and let them cool slightly. Peel off the skins and discard them. Roughly chop the flesh and set aside.

Step 4

In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.

Step 5

Stir in the minced garlic and chopped red bell pepper. Cook for another 3 minutes until the pepper softens.

Step 6

Add the chopped tomatoes, ground cumin, ground coriander, smoked paprika, salt, and black pepper. Cook the mixture for 7-10 minutes until the tomatoes break down and the spices are well blended.

Step 7

Introduce the chopped roasted eggplant into the skillet, mixing well with the spice mixture. Cook for an additional 5 minutes, allowing the flavors to meld together.

Step 8

Finish by stirring in the chopped cilantro, parsley, and lemon juice, cooking for 1 more minute.

Step 9

Taste and adjust seasoning if necessary before serving.

Step 10

Serve the Mediterranean Diet Baigan Bharta warm, optionally with pita bread or a side of quinoa for a complete meal.

Nutrition Facts

Serving size	1868.7 grams (1868.7g)

Amount per serving	% Daily Value*
Calories	804

Total Fat 33.40g	43%
Saturated Fat 5.20g	26%
Polyunsaturated Fat 3.90g
Cholesterol 0mg	0%
Sodium 3934mg	171%
Total Carbohydrate 122.70g	45%
Dietary Fiber 50.20g	179%
Total Sugars 66.70g
Protein 21.30g	43%

Vitamin D 0IU	0%
Calcium 306mg	24%
Iron 9mg	52%
Potassium 4566mg	97%

*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: 34.3%

Protein: 9.7%

Carbs: 56.0%