Baingan Bharta is a flavorful and smoky North Indian dish made from roasted and mashed eggplant. The dish is traditionally prepared by roasting the eggplant over an open flame, giving it a distinct smoky flavor that is then enhanced with a blend of aromatic spices, tomatoes, onions, and garlic. Baingan Bharta is a popular vegetarian dish, often served with Indian bread like roti or naan. It is rich in flavor and has a smooth, creamy texture, making it a comforting and satisfying meal.

Ingredients:

• 1 large eggplant (baingan)
• 1 large onion, finely chopped
• 2 medium tomatoes, finely chopped
• 2 green chilies, chopped
• 4 cloves garlic, minced
• 1-inch piece of ginger, minced
• 2 tablespoons vegetable oil
• 1 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 1/2 teaspoon garam masala
• 1/2 teaspoon red chili powder
• Salt to taste
• Fresh cilantro for garnish

Instructions:

1. Roast the Eggplant:

   • Wash the eggplant and make a few slits in it. Roast it over an open flame or in an oven until the skin is charred and the eggplant becomes soft. This takes about 10-15 minutes over a flame or 30 minutes in a preheated oven at 200°C (400°F).
   • Once roasted, let it cool slightly, then peel off the charred skin. Mash the flesh with a fork and set it aside.

2. Prepare the Masala:

   • In a pan, heat the vegetable oil over medium heat. Add cumin seeds and let them splutter.
   • Add the minced garlic, ginger, and chopped green chilies. Sauté for a minute until fragrant.
   • Add the finely chopped onions and cook until they turn golden brown.

3. Cook the Tomatoes:

   • Add the chopped tomatoes to the pan, along with turmeric powder, coriander powder, red chili powder, and salt. Cook until the tomatoes break down and the oil starts to separate from the mixture.

4. Add the Eggplant:

   • Add the mashed eggplant to the pan and mix well with the tomato-onion mixture. Cook for another 5-7 minutes, stirring occasionally.
   • Add garam masala and cook for an additional 2 minutes to allow the flavors to blend.

5. Garnish and Serve:

   • Garnish with fresh cilantro and serve hot with roti, naan, or rice.

Nutritional Information (per serving, approx. 1/2 cup):

• Calories: ~100 kcal
• Proteins: ~2g
• Carbs: ~10g
• Fiber: ~4g

Nutritional Summary: Baingan Bharta is a low-calorie dish that is rich in fiber and provides a good source of vitamins and minerals, especially from the eggplant and tomatoes. It is low in protein but makes up for it with its high fiber content, which aids in digestion and helps keep you full. The dish is also low in carbohydrates, making it a healthy option for those looking to maintain a balanced diet. The use of spices adds depth of flavor without adding extra calories, making Baingan Bharta a nutritious and flavorful addition to any meal