Mediterranean Diet Baingan Bharta

Elevate your culinary game with this vibrant Mediterranean Diet Baingan Bharta, a delightful fusion of smoky charred eggplant and bold Mediterranean-inspired flavors. This recipe transforms the beloved Indian classic into a healthful, plant-based dish brimming with wholesome ingredients like extra virgin olive oil, fresh parsley, and mint. Roasted eggplant forms the heart of the dish, while cumin, smoked paprika, and coriander ground the flavor profile with earthy warmth. Juicy tomatoes, green bell peppers, and a squeeze of fresh lemon juice add a bright, tangy finish. Ready in just under an hour, this nutrient-packed recipe is perfect as a dip, a topping for whole grains, or a filling for roasted vegetables. Whether you're following the Mediterranean diet or simply seeking a flavorful twist on a traditional dish, this Baingan Bharta is a must-try for healthy, satisfying meals.

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 large eggplant
• 2 tablespoons extra virgin olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 2 ripe tomatoes, finely chopped
• 1 green bell pepper, finely chopped
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 2 tablespoons fresh lemon juice
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh mint leaves, chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 teaspoon red chili flakes (optional)

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Prick the eggplants all over with a fork to allow steam to escape during roasting.

Step 3

Place the eggplants on a baking sheet and roast in the preheated oven for about 30-35 minutes, or until the skin is charred and the flesh is soft, turning them halfway through.

Step 4

Remove the eggplants from the oven and let them cool slightly. Once cool enough to handle, peel off the skin and scoop out the flesh into a bowl, discarding the stem. Mash the flesh with a fork and set aside.

Step 5

In a large pan, heat the olive oil over medium heat. Add the chopped onion and sauté for 4-5 minutes until translucent.

Step 6

Add the minced garlic to the pan and cook for another 1-2 minutes until fragrant.

Step 7

Add the chopped tomatoes and bell pepper, stirring well. Cook for about 5-6 minutes until the tomatoes are soft.

Step 8

Stir in the mashed eggplant, ground cumin, ground coriander, and smoked paprika. Mix all ingredients well.

Step 9

Season with salt, black pepper, and optional red chili flakes. Allow the mixture to cook for another 5 minutes, stirring occasionally.

Step 10

Remove the pan from heat and stir in the fresh lemon juice, parsley, and mint.

Step 11

Transfer the baingan bharta to a serving dish and serve warm with whole grain pita, quinoa, or as a filling for roasted peppers.

Nutrition Facts

Serving size	1419.1 grams (1419.1g)

Amount per serving	% Daily Value*
Calories	620

Total Fat 31.90g	41%
Saturated Fat 4.60g	23%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 2412mg	105%
Total Carbohydrate 88.70g	32%
Dietary Fiber 42.00g	150%
Total Sugars 42.10g
Protein 16.90g	34%

Vitamin D 0IU	0%
Calcium 198mg	15%
Iron 7mg	37%
Potassium 3541mg	75%

*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: 40.5%

Protein: 9.5%

Carbs: 50.0%