Recipes · Bangladeshi · Side Dishes
Begun Bhurta (Mashed Roasted Eggplant)
One serving has 162 kcal and 3 g protein, and at least a fifth of a woman's daily need of manganese (34%), vitamin C (31%), vitamin K (26%), fiber (23%), copper (23%) and pyridoxine (22%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (261 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
- Contains: mustard
Ingredients
- 200 g Eggplant, raw
- 10 g Mustard oil
- 30 g Onions, raw
- 5 g Garlic, raw
- 5 g Chili peppers, green, raw
- 5 g Cilantro, fresh
- 5 g Lime juice
- 1 g Salt
Method
- Roast or char the whole eggplant directly over a flame or under a hot broiler, turning occasionally, for 15-20 minutes until the skin blackens and blisters and the flesh is completely soft.
- Let cool slightly, then peel off the charred skin and mash the flesh with a fork.
- Finely chop the onion, garlic and chili, and stir into the mashed eggplant with the mustard oil.
- Season with the salt and lime juice, and stir in the cilantro.
- Serve warm or at room temperature with rice or flatbread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 162 kcal | 8% |
| Carbohydrates | 17.3 g | |
| Water | 228 mL | |
| Fiber | 6.8 g | 23% |
| Protein | 2.8 g | 6% |
| Tryptophan | 0.03 g | |
| Threonine | 0.09 g | |
| Isoleucine | 0.11 g | |
| Leucine | 0.16 g | |
| Lysine | 0.12 g | |
| Methionine | 0.03 g | |
| Cystine | 0.02 g | |
| Phenylalanine | 0.11 g | |
| Tyrosine | 0.06 g | |
| Valine | 0.13 g | |
| Histidine | 0.06 g | |
| Fat | 10.4 g | |
| Monounsaturated | 6 g | |
| Polyunsaturated | 2.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.7 g | |
| Saturated | 1.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 39.1 mg | 4% |
| Copper | 0.21 mg | 23% |
| Iron | 0.76 mg | 4% |
| Magnesium | 35.2 mg | 11% |
| Manganese | 0.62 mg | 34% |
| Phosphorus | 69.8 mg | 10% |
| Potassium | 571 mg | 12% |
| Selenium | 1.5 µg | 3% |
| Sodium | 396 mg | |
| Zinc | 0.47 mg | 6% |
| Thiamin (vitamin B1) | 0.11 mg | 10% |
| Riboflavin (vitamin B2) | 0.1 mg | 9% |
| Niacin (vitamin B3) | 1.5 mg | 11% |
| Pantothenic acid (vitamin B5) | 0.67 mg | 13% |
| Pyridoxine (vitamin B6) | 0.29 mg | 22% |
| Folate (vitamin B9) | 54.6 µg | 14% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 18.2 mg | 4% |
| Vitamin A | 21.9 µg | 3% |
| Vitamin C | 23.2 mg | 31% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.78 mg | 5% |
| Vitamin K | 23.4 µg | 26% |
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
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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