Baingan Bharta - Smoky Smashed Eggplant

If you love eggplant, this is a super quick, tasty and delicious meal that will tantalise your taste buds! Baingan Bharta is a popular North Indian Punjabi dish of smoky mashed eggplants in a spicy, tangy sautéed, base of onions, garlic, tomatoes, herbs and spices. Bharta in English means mashed.


This recipe is a low fat, low carb, high fibre dish that's packed full of B vitamins, plus vitamins A, C, E, K and minerals such as phosphorus, magnesium, zinc and selenium!


Serve with brown rice, cauliflower rice, wholemeal pitta bread or with other favourite Indian dishes.


Ingredients (4 Servings). Cooking Time: 30 Minutes


  • 2 tbsps Extra Virgin Olive Oil (divided)

  • 3 Eggplants (medium, halved lengthwise)

  • 2 tbsps Lime Juice

  • 1 White Onion (chopped)

  • 3 Garlic Cloves (finely chopped or minced)

  • 1 Jalapeno Pepper (small, seeds removed and finely chopped)

  • 3 Tomato (medium, chopped)

  • 2 tsps Garam Masala

  • 1/2 tsp Sea Salt

  • 1/2 cup Fresh Coriander (chopped, plus more for garnish).


Method


  1. Use a little of the oil to lightly grease a baking sheet. Place the eggplant halves flesh down on the sheet and broil for 10 to 12 minutes, or until charred and the flesh is soft.

  2. When cool enough to handle, scoop out the eggplant flesh. Mash the eggplant into a puree with the lime juice and set aside.

  3. Heat the remaining oil in a pan over medium-high heat. Cook the onions for about 10 minutes, stirring frequently. Add the garlic, jalapeno, tomato, garam masala, and salt. Cook for another five minutes.

  4. Add the eggplant and cook for another five minutes. Stir in the coriander and remove from heat. Divide into bowls, garnish with more coriander (optional) and enjoy!

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