Brinjal is also called as eggplant; in Hindi it’s called Baingan, in Telugu Vankaye.Brinjal is known to be “King of vegetables”. Usually we get brinjal in all seasons. It is rich in nutrients, which is highly beneficial for health.Even though many people don’t like the taste of brinjal, if you cook this vegetable properly, it can be very delicious. It is low in Carbohydrates and high fiber.
Brinjal comes in low glycemic index food category, its helps a lot for those who are looking for How to lose weight naturally. It is rich in fiber that means eating the small serving of this vegetable will make you feel full. So that it prevent you from over munching. Today I am adding one of the most delicious and mouthwatering recipe Baingan ka Bharta.
Main ingredient of Baingan ka bharta is –Baingan(Brinjal).
Brinjal is rich in, potassium, vitamin B, and phytonutrients. This vegetable lowers the symptoms of high blood pressure.
Baingan ka bharta is easy to prepare. It hardly takes 20 minutes. Baingan ka bharta goes well with steamed rice, parathas and pulkas or any other breakfast recipes. Baingan ka bharta is rich in vitamin C and other nutrients which help a lot to protect our cells (in the body) from free radical damages. Like potato brinjal is also oxidized very quickly.
Health benefits of Baingan ka bharta
- Baingan ka bharta helps to decrease the LDL (bad cholesterol) level. As it is rich in chlorogenic acid and other powerful antioxidants.
- Baingan ka bharta is rich in fiber; fiber helps to regulating the blood sugar levels and controlling the absorption of glucose in the body. Those who are looking for diabetes treatment add brinjal regularly in your diet chart.
- Brinjal contains small amount of nicotine which helps to quit smoking.
- Brinjal contain good amount of water which helps to keep our skin and body hydrate.
- Brinjal skin contain anthocyanins, it works as anti – aging agent.
Baingan – 500gm
Onion – 150gm
Green chilli – 5gm (4 no)
Dry chilli – 3 no
Ginger – 5gm (1tsp)
Chana dhal – 5gm (1 tsp)
Urad dhal – 5 gm (1 tsp)
Jeera (cumin deeds) – 2.5gm (1/2 tsp)
Rai(mustard seeds) – 2.5gm (1/2 tsp)
Methi(fenugreek seeds) – 2.5gm (/1/2 tsp)
Hing (asafetida) – a pinch
Turmeric – a pinch
Coriander leaves – 5 gm
Salt –as per taste
Oil – 15 gm
Serving size – 7 to 8 people
Preparation time– 20 minutes
Shelf life – 1 day
1 – Wash and apply little oil to brinjal and tandoor it as shown in the picture.
2 – When it’s done take it out in the plate. Sprinkle some water to it.
3 – When brinjal become cold remove the cover and mash it. Then add ¼ portions of chopped onion, coriander leaves and chopped green chilli to it.
4 – Take a pan add 2 tea spoon oil, heat it add mustard seeds when they starts to crackle add chana dhal and urad dhal; fry it until they become brown then add dry chilli, hing, methi seeds, turmeric and fry it for a while. Take it out in a bowl.
5 – Take the same pan add 1 tea spoon oil and fry remaining onion and ginger. Fry it until onion become transparent as shown in figure.
6 – Add fried onion and tadka to brinjal paste mix it well.Mix it through your hand.Season with salt.
7 – Serve it with rice/ chapatti.
Nutritional Information of Baingan ka bharta recipe
Energy kCal – 417.5,
Protein, gm – 13.6,
Carbohydrates, gm – 48.6,
Fat, gm – 18.9,
Dietary Fiber, gm – 38.9,
Vitamin A, mcg – 770.7,
Vitamin B1, mg – 0.5,
Vitamin B2, mg – 0.6,
Vitamin B3, mg – 6.1,
Vitamin B6, mg – 0.0,
Vitamin B9 Folic Acid, mcg – 195.4,
Vitamin B12, mcg – 0.0,
Vitamin C, mg – 91.7,
Vitamin D, mcg – 0.0,
Vitamin E, mg – 1.5,
Vitamin K, mcg – 15.5,
Calcium, mg – 239.8,
Phosphorus, mg – 412.1,
Iron, mg – 5.5,
Magnesium, mg – 164.1,
Copper, mcg – 1151.3,
Manganese, mg – 1.6,
Molybdenum, mcg – 137.7,
Zinc, mg – 2.4,
Chromium, mcg – 59.2,
Selenium, mcg – 0.0,
Omega 3, mg – 0.0,
Omega 6, mg – 5850.0