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Baingan Bharta (Indian Curried Eggplant Stew)

Baingan Bharta is a warming Indian eggplant stew that brings a medley of vegetables together with a smoky curry sauce for a dish that is delicious with rice or warm flatbread. Yield: 2 cups

Prep Time
20 mins
Cook Time
20 mins
Total Time
30 mins
Servings: 2 people
Calories: 74 kcal
Course: Dinner
Cuisine: Indian

Ingredients

  • 1 medium eggplant
  • 1 tsp oil
  • 1 onion, minced
  • 3 garlic cloves, minced
  • 1 green chili, minced (optional)
  • 2 large tomatoes, diced
  • ¾ tsp cumin
  • ¾ tsp garam masala
  • ½ tsp chili powder
  • ½ tsp ground coriander seeds
  • ½ tsp salt

Instructions

    Cup of Yum
  1. Preheat your oven to 450F. Pierce the eggplant a couple of times with a fork. Place it on a baking sheet and roast it, whole for 20 minutes, until soft. Remove the eggplant from the oven and let cool slightly. Once it is cool to the touch, remove the skin. (It will be quite easy to peel off with your fingers.) Place the eggplant flesh on a plate and roughly mash it with a fork or potato masher.
  2. Heat the oil in a large, cast iron skillet. Add minced onion and saute over medium-high heat until onions are golden, 3-4 minutes. Add garlic and green chilies (if using). Saute for 1 minute.
  3. Add the tomatoes and seasonings. Cook for 3-5 minutes, until fragrant, adding water if necessary to keep the mixture smooth.
  4. Mix in the mashed eggplant and cook for an additional 2-3 minutes to heat through.
  5. Serve the Bharta warm with roti and/or rice.

Nutrition Information

Calories 74kcal (4%) Carbohydrates 14.4g (5%) Protein 2.5g (5%) Fat 1.7g (3%) Sodium 334mg (14%) Fiber 5.9g (24%) Sugar 7.3g (15%)

Nutrition Facts

Serving: 2people

Amount Per Serving

Calories 74

% Daily Value*

Calories 74kcal 4%
Carbohydrates 14.4g 5%
Protein 2.5g 5%
Fat 1.7g 3%
Sodium 334mg 14%
Fiber 5.9g 24%
Sugar 7.3g 15%

* Percent Daily Values are based on a 2,000 calorie diet.