Recipes · Indian · Main Courses
Baingan Bharta (Indian Smoky Mashed Eggplant)
One serving has 279 kcal and 5 g protein, and at least a fifth of a woman's daily need of vitamin K (68%), manganese (56%), vitamin C (44%), copper (37%), pyridoxine (35%) and fiber (34%). Ready in 50 minutes.
- Preparation: 20 min
- Cooking: 30 min
- Makes: 1 serving (411 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 250 g Eggplant, raw
- 60 g Onions, raw
- 60 g Tomatoes, raw
- 5 g Garlic, raw
- 5 g Ginger, fresh
- 5 g Chili peppers, green, raw
- 18 g Vegetable oil
- 0.5 g Turmeric
- 1 g Chili powder
- 1 g Cumin
- 4 g Cilantro, fresh
- 1.5 g Salt
Method
- Char the whole eggplant directly over a gas flame or under a hot broiler, turning often, for 12-15 minutes until the skin blisters and the flesh is completely soft.
- Let it cool slightly, then peel off the charred skin and mash the flesh roughly.
- Heat the oil in a pan and fry the onion, garlic, ginger and chili over medium heat 5-6 minutes until softened.
- Add the tomato, turmeric, chili powder and cumin, and cook 6-8 minutes until the tomato breaks down into a thick sauce.
- Stir in the mashed eggplant and salt, and simmer 5 minutes so the flavors meld.
- Finish with the chopped cilantro.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 279 kcal | 13% |
| Carbohydrates | 27.1 g | |
| Water | 356 mL | |
| Fiber | 10.2 g | 34% |
| Protein | 4.6 g | 10% |
| Tryptophan | 0.04 g | |
| Threonine | 0.14 g | |
| Isoleucine | 0.15 g | |
| Leucine | 0.22 g | |
| Lysine | 0.18 g | |
| Methionine | 0.04 g | |
| Cystine | 0.03 g | |
| Phenylalanine | 0.16 g | |
| Tyrosine | 0.09 g | |
| Valine | 0.19 g | |
| Histidine | 0.09 g | |
| Fat | 19.1 g | |
| Monounsaturated | 4.3 g | |
| Polyunsaturated | 10.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.4 g | |
| Saturated | 2.9 g | |
| Trans-Fats | 0.12 g | |
| Cholesterol | 0 mg | |
| Calcium | 69.5 mg | 7% |
| Copper | 0.33 mg | 37% |
| Iron | 2.2 mg | 12% |
| Magnesium | 59.5 mg | 19% |
| Manganese | 1 mg | 56% |
| Phosphorus | 115 mg | 16% |
| Potassium | 929 mg | 20% |
| Selenium | 2.1 µg | 4% |
| Sodium | 626 mg | |
| Zinc | 0.83 mg | 10% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.15 mg | 14% |
| Niacin (vitamin B3) | 2.4 mg | 17% |
| Pantothenic acid (vitamin B5) | 0.91 mg | 18% |
| Pyridoxine (vitamin B6) | 0.45 mg | 35% |
| Folate (vitamin B9) | 80.2 µg | 20% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 29.8 mg | 7% |
| Vitamin A | 59.6 µg | 9% |
| Vitamin C | 33.3 mg | 44% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.1 mg | 21% |
| Vitamin K | 61.2 µg | 68% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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