Baingan Bhartaa 100G

Baingan Bharta is a popular Indian dish made with roasted eggplant (brinjal), cooked with tomatoes, onions, and various spices. Here are the typical ingredients for a 100-gram serving of Baingan Bharta:

Ingredients

1. Eggplant (Brinjal): The primary ingredient, usually roasted or grilled to give a smoky flavor.
2. Tomatoes: Chopped and cooked to add richness and tanginess.
3. Onions: Finely chopped and sautéed.
4. Garlic: Minced or chopped.
5. Ginger: Minced or chopped.
6. Green Chilies: Chopped, for heat.
7. Spices:
   • Cumin Seeds: Whole or ground.
   • Turmeric Powder: For color and flavor.
   • Red Chili Powder: Adjusted to taste.
   • Garam Masala: A blend of spices for depth of flavor.
   • Coriander Powder: For a fresh, citrusy flavor.
8. Fresh Coriander Leaves (Cilantro): Chopped, for garnish and freshness.
9. Salt: To taste.
10. Oil: Typically vegetable oil or mustard oil for cooking.

Preparation Steps

1. Roasting the Eggplant: The eggplant is roasted over an open flame or in an oven until the skin is charred and the flesh is soft. It is then peeled, mashed, and set aside.
2. Sautéing Aromatics: Onions, garlic, and ginger are sautéed in oil until golden brown.
3. Cooking Tomatoes: Chopped tomatoes are added and cooked until they break down and form a thick sauce.
4. Adding Spices: Spices like cumin, turmeric, red chili powder, and coriander powder are added and cooked to release their flavors.
5. Mixing in Eggplant: The mashed eggplant is added to the tomato mixture and cooked together, allowing the flavors to meld.
6. Finishing Touches: Garam masala is sprinkled, and the dish is garnished with fresh coriander leaves.

Nutritional Information (Approximate per 100g)

• Calories: 60-80 kcal
• Protein: 1-2 grams
• Fat: 3-5 grams
  • Saturated Fat: 0.5-1 gram
• Carbohydrates: 8-12 grams
  • Dietary Fiber: 2-4 grams
  • Sugars: 3-5 grams
• Sodium: Varies depending on added salt, typically around 200-300 mg
• Vitamins and Minerals:
  • Vitamin A: Moderate amount
  • Vitamin C: Good amount
  • Calcium, Iron, and Potassium: Trace amounts

Health Benefits

• Low in Calories: A healthy, low-calorie dish suitable for weight management.
• Rich in Fiber: Aids digestion and promotes gut health.
• High in Antioxidants: Eggplant and tomatoes provide antioxidants that help fight free radicals.
• Vitamins and Minerals: Provides essential vitamins and minerals, contributing to overall health.

Storage Instructions

• Refrigeration: Store in an airtight container in the refrigerator for up to 3-4 days.
• Freezing: Can be frozen for up to 1-2 months, although the texture might change slightly.

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