

BeAtitud Wellness

Ingredients
1 eggplant (medium to large)
1/4 onion, finely chopped
1 clove garlic, minced
1 tbsp olive oil (for sautéing)
1 tsp ground cumin
1/2 tsp ground coriander
1/4 tsp turmeric (for color and anti-inflammatory benefits)
1/4 tsp smoked paprika (for a smoky flavor)
1/4 tsp ground black pepper
1/2 tsp fresh ginger, grated (optional for extra warmth)
1 medium tomato, chopped (adds juiciness and sweetness)
1/4 cup chopped fresh cilantro (for garnish)
1 tbsp lemon juice (adds brightness and balance)
1/4 cup water or vegetable broth (for a smoother texture)
Salt to taste (use sparingly for heart health)
Preparation
Roast the Eggplant: Preheat your oven to 400°F (200°C). Prick the eggplant with a fork in a few places to avoid it bursting during roasting. Place the eggplant on a baking sheet lined with parchment paper and roast it for about 30-40 minutes, turning halfway through, until the skin is wrinkled and the flesh is soft. Once done, let it cool slightly, then peel off the skin and mash the flesh with a fork or potato masher.
Sauté Aromatics: In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until it becomes soft and translucent, about 5 minutes. Add the garlic, ginger (if using), and spices (cumin, coriander, turmeric, paprika, and black pepper) and sauté for another 1-2 minutes until fragrant.
Add Tomatoes: Add the chopped tomato to the pan and cook for 5-7 minutes until it softens and begins to break down into a sauce-like consistency. If the mixture becomes too dry, add a bit of water or vegetable broth to keep it moist.
Combine the Eggplant: Once the tomato mixture has softened, stir in the roasted and mashed eggplant. Mix well to combine and cook for another 5-10 minutes, letting the flavors meld together. Add a bit more water or broth if needed to adjust the texture.
Season and Garnish: Stir in the lemon juice for a touch of acidity, and adjust salt to taste. Garnish with fresh chopped cilantro.
Serve: Serve the Baingan Bharta with a side of whole grains (like quinoa or brown rice) or enjoy it on its own as a flavorful side dish.
Nutrition Facts in Servings

180
Calories

1
Carbs

4
Protein

4
Fat