Baingan Bharta Recipe (Low-Fat Version)
Baingan Bharta Recipe (Low-Fat Version)
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- Prep Time: 15 minutes
- Cook Time: 20-25 minutes
Total Time
35-40 minutes
Servings: 2-4
Cuisine: Indian
Ingredients
- 2 large Eggplants (Baingan)
- 1 large Onion (finely chopped)
- 2 medium Tomatoes (finely chopped)
- 2-3 Green Chilies (chopped)
- 1 tablespoon Ginger-Garlic Paste
- 1 teaspoon Cumin Seeds
- 1 teaspoon Garam Masala
- 1/2 teaspoon Turmeric Powder
- 1/2 teaspoon Red Chili Powder (optional)
- 1 tablespoon Oil (or less for a lower-fat version)
- Salt (to taste)
- Fresh Coriander Leaves (for garnish)
- Lemon juice (optional)
DIRECTIONS
- Roast the Eggplant: Wash and pat dry the eggplants. Apply a thin layer of oil on the eggplant’s skin and roast it directly over an open flame or in the oven at 200°C (392°F) until the skin is charred and the inside is soft (about 15-20 minutes). Once done, let it cool slightly, peel off the charred skin, and mash the flesh. Set aside.
- Prepare the Masala: Heat 1 tablespoon of oil in a pan (or less if reducing fat). Add cumin seeds and let them crackle. Add the chopped onions and sauté until golden brown. Add ginger-garlic paste and green chilies, and sauté for 1-2 minutes until fragrant.
- Cook the Tomatoes: Add the chopped tomatoes and cook until they soften and the oil starts to separate. Add turmeric powder, red chili powder, and garam masala, and cook for another 1-2 minutes until the spices blend well.
- Mix in the Roasted Eggplant: Add the mashed roasted eggplant to the cooked masala. Stir well to combine the eggplant with the spices. Cook for 5-7 minutes on low heat, allowing the flavors to meld.
- Adjust Seasoning: Add salt and adjust the seasoning as per taste. You can also add a dash of lemon juice for extra tang.
- Garnish & Serve: Garnish with fresh coriander leaves and serve hot with roti or chapati for a wholesome, low-fat meal.
NOTES
Few Swaps:
- If you don’t have paneer, you can use tofu as a substitute. It provides a similar texture and absorbs the flavors well.
- While fresh spinach is ideal, you can also use frozen spinach. Just make sure to thaw and drain it well before using.
- For a lighter version, replace the fresh cream with Greek yogurt or cashew cream.