Recipes · Indian · Side Dishes
Dahi Baigana (Odia Fried Aubergine in Spiced Yogurt)
One serving has 220 kcal and 5 g protein, and at least a fifth of a woman's daily need of manganese (27%), phosphorus (20%) and riboflavin (20%). Ready in 30 minutes.
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- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (266 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Low carb
- Contains: dairy, mustard
Ingredients
- 120 g Aubergine (brinjal), in 1 cm rounds
- 0.5 g Turmeric
- 0.5 g Salt
- 12 g Mustard oil (for frying and tempering)
- 100 g Plain yogurt (dahi), whole milk
- 20 g Water
- 2 g Sugar
- 2 g Ginger, finely grated
- 3 g Green chilli, finely chopped
- 0.8 g Cumin (half seeds, half roasted and ground)
- 0.3 g Red chilli powder
- 0.3 g Mustard seeds (for the pancha phutana)
- 0.3 g Fennel seeds (for the pancha phutana)
- 0.2 g Fenugreek seeds (for the pancha phutana)
- 1 g Dried red chilli
- 3 g Coriander leaves, chopped
Method
- Rub the aubergine rounds with the turmeric and half the salt and leave them for 5 minutes.
- Heat most of the mustard oil in a frying pan until it just smokes, then lower the heat to medium and fry the aubergine for 3-4 minutes on each side, until soft right through and browned. Drain on paper.
- Whisk the yogurt with the water, sugar, ginger, green chilli, the ground roasted cumin, the rest of the salt and a pinch of chilli powder until smooth and pourable.
- Heat the rest of the oil in a small pan, add the cumin seeds, mustard, fennel and fenugreek seeds (pancha phutana, Odisha's five-seed mix: add nigella if you have it) and the dried chilli. When the seeds crackle, about 30 seconds, pour it into the yogurt and stir.
- Lay the aubergine on a plate, pour the yogurt over it and leave it for 10 minutes to soak in. Dust with the rest of the chilli powder and scatter with coriander. Serve cool or at room temperature, beside dal and rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 220 kcal | 10% |
| Carbohydrates | 16.4 g | |
| Water | 226 mL | |
| Fiber | 4.5 g | 15% |
| Protein | 5.3 g | 11% |
| Tryptophan | 0.04 g | |
| Threonine | 0.2 g | |
| Isoleucine | 0.26 g | |
| Leucine | 0.45 g | |
| Lysine | 0.39 g | |
| Methionine | 0.12 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.26 g | |
| Tyrosine | 0.22 g | |
| Valine | 0.37 g | |
| Histidine | 0.12 g | |
| Fat | 16 g | |
| Monounsaturated | 8.3 g | |
| Polyunsaturated | 2.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.1 g | |
| Saturated | 3.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 13 mg | |
| Calcium | 149 mg | 15% |
| Copper | 0.15 mg | 17% |
| Iron | 1.5 mg | 8% |
| Magnesium | 39.4 mg | 13% |
| Manganese | 0.48 mg | 27% |
| Phosphorus | 140 mg | 20% |
| Potassium | 522 mg | 11% |
| Selenium | 3.4 µg | 6% |
| Sodium | 248 mg | |
| Zinc | 0.93 mg | 12% |
| Thiamin (vitamin B1) | 0.09 mg | 8% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 1.1 mg | 8% |
| Pantothenic acid (vitamin B5) | 0.76 mg | 15% |
| Pyridoxine (vitamin B6) | 0.17 mg | 13% |
| Folate (vitamin B9) | 37.8 µg | 9% |
| Cobalamin (vitamin B12) | 0.37 µg | 15% |
| Choline | 26.6 mg | 6% |
| Vitamin A | 60.1 µg | 9% |
| Vitamin C | 12 mg | 16% |
| Vitamin D (D2 + D3) | 2 IU | 0% |
| Vitamin E | 0.71 mg | 5% |
| Vitamin K | 15.6 µg | 17% |
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: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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