Photo: Spicy Baked Aubergine (Baingan Bharta) by rovingI, CC BY 2.0.
Baingan Bharta with Brown Rice
Smoky roasted eggplant mashed into a tomato-onion masala and served with nutty brown rice.
Ingredients
- 1 whole large eggplant
- 200 g brown rice
- 1 large onion, chopped
- 2 medium tomatoes, chopped
- 3 cloves garlic, mincedSmart swaps
- 1 tsp ginger, grated
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tbsp neutral oil
- 2 tbsp cilantro, chopped
- salt to taste
Nutrition
Micronutrients per serving
Approximate food-composition estimates. Percent Daily Values use standard adult references, not individualized targets. Values vary with ingredients and preparation; this information is not medical advice.
- Calcium
- 48 mg (4% DV)
- Iron
- 2.1 mg (12% DV)
- Magnesium
- 98 mg (23% DV)
- Potassium
- 680 mg (14% DV)
- Vitamin C
- 20 mg (22% DV)
- Vitamin D
- 0 mcg (0% DV)
- Folate
- 82 mcg (21% DV)
Source and estimate basis: Approximate per-serving estimates from generic eggplant, brown rice, tomato, and onion composition; eggplant size and rice yield vary.
Method
- 1
Prick the eggplant all over and roast over a gas flame or under a hot grill, turning often, until the skin is charred and the flesh is completely soft. Cool, peel, and mash.
- 2
Rinse and cook brown rice according to package directions.
- 3
Heat oil in a pan. Cook onion until soft and golden, then add garlic, ginger, cumin, and coriander.
- 4
Add tomatoes and cook until saucy. Stir in mashed eggplant and salt; cook for 8 to 10 minutes, stirring to blend the smoky flesh with the masala.
- 5
Finish with cilantro and serve with brown rice.