Baingan Bharta (Mashed Brinjal Fry)

In addition to our North Indian Cuisine, I am going talk about a very popular Vegetarian dish from Punjab made of Brinjal / Eggplant called ‘Baingan Bharta” or “Mashed Brinjal Fry”. This dish has become so popular that every region has its own version. Before going to recipe let me brief some nutritional facts of Egg plant. Despite its colour and shape, eggplants are rich in Vitamin B1 & B6, Potassium, niacin and folic acid. Eggplants are good source of Phenolic compounds an antioxidant that can help prevent cancer They are excellent source of Dietary Fibers that not only helps to keep our blood sugar in control but also to improve our digestive function. As per the current research eggplant also has the potential to lower the total body cholesterol level. As far as the dish is concerned, I would recommend every one to try it at least once. Believe me this is a very delicious dish which goes well with Roti or Chapati. Here is the recipe in case you would like to try…



Brinjal / Eggplant

   

Ingredients:

·         Brinjal / Eggplant – 1 (Large) – Preferably Purple or Black one.

·         Onion (Finely Chopped) – 2 (Medium)

·         Green Chilly (Finely Chopped) – 2 (If you want spicy add  more)

·         Ginger (Finely chopped) – ½ inch Piece

·         Garlic Cloves (Finely Chopped) –  3

·         Tomatoes (Finely Chopped) – 3 (Medium)

·         Cumin Seeds – ¼ tsp

·         Turmeric Powder – ¼ tsp

·         Garam Masala – ¼ tsp

·         Mustard Seeds – ¼ tsp

·         Fenugreek Seeds – ¼ tsp

·         Fennel Seeds – ¼ tsp

·         Asafetida (Hing) – 1 Pinch (Optional)

·         Curry Leaves – Few

·         Salt as Per taste

·         Cooking Oil – 2 tbsp

·         Coriander Leaves – For Garnishing

Preparation Method:

Ø  Roast the Eggplant either in Charcoal or in Microwave for around 15-20 mins. If in Charcoal, you can have an authentic taste.

Ø  Peel off the Skin of Eggplant and mash it properly. Keep aside.

Ø  Heat Oil in a Pan; Add Mustard Seeds, Cumin Seeds, Fenugreek Seeds, Fennel Seeds and Asafetida and when they crackle, add Green Chilly, Curry Leaves, Chopped Ginger & Garlic and sauté for 2 mins in medium flame.

Ø  Add Chopped Onion and sauté till it turns Pink Color.

Ø  Then add Chopped Tomatoes, Salt, Turmeric Powder, Garam Masala and cook in medium flame till it separates Oil.

Ø  Finally place the Mashed Eggplant; mix well and cook for 5-7 mins.

Ø   Now the “Baingan Bharta” is ready. Garnish with Coriander Leaves.

Baingan Bharta is well served with Roti, Paratha and even Steamed Rice.