Baigan Bhartha (Spiced Eggplant and Tomato)
Our turmeric journey continues with a recipe known as Baigan Bhartha. This vegetarian dish is native to India and features diced eggplant and tomatoes stewed with seven different aromatics, herbs, and spices, including turmeric.
In Indian culture, turmeric is often paired with other spices such as cumin, coriander, garlic, ginger, chili powder, cilantro, and garam masala. Its versatile flavor is used in all sorts of dishes from savory and spicy meals to sweet and tangy desserts.
Baigan Bhartha is a fairly simple recipe and yet delivers a huge depth of flavor. The plethora of spices meld together into one seamless dish that you will want to add to your recipe book at home. Let’s get a little taste of India and enjoy some Baigan Bhartha.
Baigan Bhartha (Spiced Eggplant and Tomato)
Baigan Bharta is a vegetarian dish native to India featuring diced eggplant and tomatoes stewed with seven different aromatics, herbs, and spices.
Serving Size: 1/2 cup, Makes 4 servings
Ingredients
| 1 pound eggplant |
| 1/2 teaspoon cumin seed |
| 1/4 teaspoon salt |
| 3 ounces diced spanish onion |
| 1/2 teaspoons ground coriander |
| 1/2 teaspoon minced garlic |
| 1/2 teaspoon minced ginger |
| 3 tablespoons olive oil |
| 1/8 teaspoon ground turmeric |
| 1 teaspoon chili powder |
| 3 ounces frozen green peas |
| 1 ounce freshly chopped cilantro |
| 3 tablespoons canned crushed tomatoes, including juice |
Instructions
- Preheat oven to 350 degrees F. Line a sheet pan with foil and prepare with nonstick spray.
- Place the whole eggplant on the sheet pan and roast in the oven until tender, about 25 minutes. Remove from oven and once cool enough to handle, peel the skin, cut the eggplant into cubes, and set aside.
- Add oil to a large saute pan and place over medium heat. Add cumin seed, garlic, and ginger and saute until golden brown. Add onions, salt, and ground coriander and continue to saute until golden brown and fragrant.
- Add tomatoes, turmeric, and chili powder. Cook over medium-high heat for 10-12 minutes. Add eggplant and peas. Stirring constantly, cook an additional 10 minutes. Remove from heat. Garnish with cilantro before serving.
Nutrition information per serving: 150 calories, 11 g fat, 1 g saturated fat, 0 mg cholesterol, 185 mg sodium, 11 g carbohydrates, 5 g sugar, 4 g fiber, 2.5 g protein
Written by Lane Logan, Dietetic Intern. Reviewed by FLIK Dietitians.