Eat Healthy and Cheap
Baingan Bharta
Bharta means mashed, and this is the great smoky eggplant dish of North India. Everything rides on the char: an eggplant blackened over a flame turns sweet and deeply savory in a way a peeled, sauteed one never will. Once that flavor is in the pot, the rest is just an onion and tomato base built dry, and the dish lands rich on almost no salt.
Ingredients
- 2 Eggplants, large, whole
- 1 Yellow onion, finely chopped
- 2 Fresh tomatoes, chopped
- 1 tbsp Ginger, grated
- 4 cloves Garlic, minced
- 2 Indian green chiles, minced
- 1 tsp Cumin seed
- 1/2 tsp Turmeric
- 1 tsp Coriander seed, ground
- 1/2 tsp Garam masala
- 1/2 cup Frozen peas
- 3 tbsp Cilantro, chopped
Method
- Char the eggplants until the skin blackens and blisters all over and the flesh goes completely soft. Set them directly on a gas flame, turning with tongs, about 12 minutes, or roast at 500F (260C) until collapsed, about 40 minutes. The smoke is the flavor, so let the skin really burn.
- Let them cool, then peel off the charred skin and discard it. Chop the soft flesh to a rough mash, saving any smoky juices.
- Sweat the onion in a wide pan with 3 tablespoons water until soft and golden, about 10 minutes.
- Add the ginger, garlic, and green chiles and cook 2 minutes. Toast the cumin seeds in a clear spot for 30 seconds, then stir in the turmeric and ground coriander.
- Add the tomatoes and cook down until jammy and thick, about 8 minutes, adding a splash of water if the spices catch.
- Fold in the mashed eggplant and the peas. Cook 8 to 10 minutes, stirring, until the mixture is thick and the flavors marry.
- Stir in the garam masala and a small pinch of salt, then finish with cilantro. Serve with whole-grain flatbread or brown rice.
Nutrition
Estimated per serving: 130 calories, 5 g protein, 9 g fiber. Computed from USDA FoodData Central reference values for the main ingredients. This is an approximation, not a laboratory measurement.
Cost per serving is estimated from US national-average retail prices for cheap staple forms, using BLS dried-bean prices and USDA produce prices. Prices vary by store and season, so treat it as a guide, not a receipt.
