Nut-Free Chokha

Discover the vibrant flavors of Nut-Free Chokha, a delightful twist on the traditional Indian chokha recipe. This rustic dish combines roasted eggplant, juicy tomatoes, and aromatic garlic, sautéed in rich mustard oil for an authentic depth of flavor. Infused with a hint of turmeric and red chili powder, this recipe boasts a smoky, spiced profile that’s perfectly balanced by the freshness of chopped coriander leaves. Completely free of nuts, this allergen-friendly dish is easy to prepare in under an hour and can be served as a hearty side with steamed rice or paired with soft rotis or naan for a wholesome, vegetarian meal. Perfect for those seeking a nutritious, nut-free take on Indian comfort food.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 whole Eggplant (large)
• 2 medium Tomatoes
• 1 medium Onions
• 1 whole Green Chili
• 3 cloves Garlic
• 2 tablespoons Mustard Oil
• 0.5 teaspoons Turmeric Powder
• 0.5 teaspoons Red Chili Powder
• 1 teaspoon Salt
• 0.25 cup Fresh Coriander Leaves

Directions

Step 1

Preheat the oven to 400°F (200°C).

Step 2

Wash the eggplant, pat it dry, and prick it with a fork at several places. Brush the eggplant lightly with a bit of mustard oil.

Step 3

Place the eggplant on a baking tray and roast it in the oven for 25-30 minutes, turning occasionally, until the skin is charred and it feels soft when touched.

Step 4

While the eggplant is roasting, chop the tomatoes, onion, and green chili finely. Mince the garlic cloves.

Step 5

Once the eggplant is roasted, remove it from the oven and allow it to cool for a few minutes. Peel the skin off and transfer the flesh into a mixing bowl. Mash it using a fork or potato masher.

Step 6

Heat the remaining mustard oil in a pan over medium heat. Add the minced garlic and sauté for about 30 seconds until aromatic.

Step 7

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

Step 8

Stir in the tomatoes and cook until they become soft, about 5 minutes.

Step 9

Add the mashed eggplant to the pan, then sprinkle in the turmeric powder, red chili powder, and salt. Mix well to combine all ingredients and let it cook for another 3-5 minutes, letting the flavors meld.

Step 10

Once cooked, remove from heat and garnish with fresh coriander leaves.

Step 11

Serve the Nut-Free Chokha warm with rice or traditional Indian breads like roti or naan.

Nutrition Facts

Serving size	1027.2 grams (1027.2g)

Amount per serving	% Daily Value*
Calories	517

Total Fat 30.50g	39%
Saturated Fat 3.60g	18%
Polyunsaturated Fat 0.20g
Cholesterol 0mg	0%
Sodium 2420mg	105%
Total Carbohydrate 60.10g	22%
Dietary Fiber 27.10g	97%
Total Sugars 30.40g
Protein 10.50g	21%

Vitamin D 0IU	0%
Calcium 143mg	11%
Iron 4mg	22%
Potassium 2447mg	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: 49.3%

Protein: 7.5%

Carbs: 43.2%