Eggplant Nutrition, Baingan Bharta Recipe

Vegetable Curry Recipes

Eggplant Nutritional Values

Eggplant, baingan (बैंगन) is a good source of potassium, phosphorus and magnesium. Its deep purple color indicates that it has powerful antioxidants to protect brain cells and control lipid levels. It is packed with fiber and contains B vitamins.

Eggplant can provide many health benefits, including in the treatment and prevention of colon cancer and helping losing weight because of its high fiber richness; and keeping skin and hair healthy due to its high water content.

For best results, eat the eggplant raw, research has found that cooking it removes some of the water. The skin of eggplant may contain more fiber that the actual eggplant itself.

Eggplant can be baked or roasted for an entree or mixed into a dip or side dish.

Serving size = 1 cup of boiled eggplant with no added salt

Protein - 0.82 g

Calories - 35 cal

Dietary fiber - 2.5 g

Potassium - 122 mg

Phosphorus - 15 mg

Magnesium - 11 mg

Calcium - 6 mg

Iron - 0.25 mg

Sodium - 1 mg

Zinc - 0.12 mg

Copper - 0.058 mg


Vitamin C - 1.3 mg

Manganese - 0.112 mg

Selenium - 0.1 mcg

Vitamin B1 (thiamine) - 0.075 mg

Vitamin B2 (riboflavin) - 0.02 mg

Vitamin B6 - 0.085 mg

Vitamin A - 37 IU

Vitamin K - 2.9 mcg

Vitamin E - 0.41 mg

Niacin - 0.594 mg

Folate - 14 mcg

Pantothenic Acid - 0.074 mg

It is a popular recipe in India and is liked by everyone. It is low in calories and very nutritious.

Recipe type: Low fat, cholesterol free
Preparation time: 45 minute

Ingredients

  • 1 Eggplant large size, uniform dark color
  • 1 Onion, finely chopped
  • 1 tomato, finely chopped or equivalent tomato puree
  • 1 Tbsp green peas
  • 1 green chili
  • 1" ginger root, finely chopped
  • 2 garlic clove, finely chopped
  • 1 tsp fresh lime juice
  • 1 Tbsp fresh coriander, finely chopped
  • 3 tsp canola oil or any other vegetable oil

Spices

  • 1 tsp red chili powder
  • 1 tsp coriander powder
  • 1/4 tsp garam masala
  • 1/8 tsp turmeric powder
  • Salt to taste

Directions

  1. Cut the eggplant into two pieces lengthwise from middle. Spread an aluminium sheet in broiller and place the eggplant pieces. Broil at 400 deg F for 15 minutes. Reverse the side of eggplant and broil for another 15 minutes. The skin of the eggplant should become wrinkled and dark due to burning (light burning of the skin gives the real taste). Remove the eggplants and let them cool. Remove the skin of the eggplant pieces and crush them by your hand. Keep aside.
  2. Heat a nonsticking frying pan and pour oil. When the oil is heated, add onion and stir for 5-7 minutes on medium heat till they start turning light brown. Add tomato, ginger, garlic, peas, green chili, all the spices and lemon juice and stir for another 5 minutes. Now add eggplant, stir well for 2-3 minutes to mix.
  3. Garnish baingan bharta with chopped coriander leaves.

Serve with roti, bread, naan or use as a filling in sandwich.







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