Baingan Bharta
Baingan Bharta is a smoky, savory North Indian dish made by roasting whole eggplants until tender, then mashing and cooking them with onions, tomatoes, ginger, garlic, and a blend of spices like cumin and turmeric. It's a beloved vegetarian staple, often served with flatbreads like roti or naan, and is particularly popular in the Punjab region.
🍽️ Nutrition at a glance
This dish is relatively low in carbohydrates and fat, with the eggplant providing a good source of dietary fiber and essential nutrients like potassium and antioxidants. A typical serving (about 1 cup) contains roughly 150-200 calories, depending on the amount of oil used in cooking.
Nutrition breakdown
| Calories | 160 kcal |
| Protein | 3 g |
| Carbs | 18 g |
| Fat | 9 g |
| Fiber | 7 g |
| Sugar | 9 g |
| Sodium | 480 mg |
| Potassium | 550 mg |
| Vitamin C | 15 mg |
| Vitamin K | 12 mcg |
| Folate | 45 mcg |
| Manganese | 0.4 mg |
| Magnesium | 30 mg |
| Iron | 1.2 mg |
| Vitamin B6 | 0.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
The signature smoky flavor of Baingan Bharta comes from charring the eggplant directly over an open flame, a traditional technique that not only enhances taste but also helps retain more of the eggplant's nutrients compared to boiling. Nutritionally, eggplant is known for its high antioxidant content, particularly nasunin, which is believed to support brain health.
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AI estimate may be inaccurate · Terms