Smoked Brinjal /bengan ka bhurta

Smoky Brinjal and Tomato Mash Recipe

Experience roasted eggplants and tomatoes' rich, smoky essence in this quick and flavorful dish inspired by the traditional South Asian Baingan Bharta. A beloved comfort food from Indian and Pakistani kitchens, this wholesome recipe combines smoky vegetables with aromatic spices and fresh herbs, making it perfect as a side or main course. Pair it with hot buns or plain boiled rice for a satisfying, heartwarming meal.

Preparation Time:15 min

Cooking Time:25 min

Servings:2

Ingredients:

Brinjal/Eggplant: 250 gms
Tomatoes: 2
Olive oil: 2 tbsp
Green chillies: 2
Chopped fresh coriander: 2 tbsp
Grated ginger: 1 tsp
Chopped garlic:1 tsp
Lemon juice: 1 tsp
Salt as desired

Directions:

Poke the Brinjal and tomatoes on skewers separately and roast them on the flame till the outer skin turns black.
Let it cool, then peel off the skin of the brinjal and tomatoes. Mash the smoked eggplants and tomatoes with a fork.
Slice onion thinly, chop green chillies, 2-3 garlic pearls and grate a small ginger piece.
Mix all the ingredients mentioned in a bowl and garnish with chopped fresh coriander leaves.
Serve with hot Buns or plain boiled rice.

Nutritional Information (Per Serving):

Calories: ~120 kcal
Protein: 3 g
Carbohydrates: 10 g
Fat: 8 g
Fiber: 4 g

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Health Benefits of Key Ingredients in Smoky Brinjal Mash

Here’s a brief health-focused nutritional description of the main ingredients:

Brinjal/Eggplant:

A low-calorie vegetable rich in fibre, antioxidants, and vitamins like B6 and K. It supports digestion, helps regulate blood sugar and promotes heart health.

Tomatoes:

Packed with vitamin C, potassium, and the antioxidant lycopene, tomatoes boost immunity, improve skin health, and reduce the risk of heart disease and certain cancers.

Olive Oil:

Olive oil is a heart-healthy fat rich in monounsaturated fatty acids and antioxidants. It supports cardiovascular health and reduces inflammation.

Green Chilies:

High in capsaicin, they can boost metabolism, improve circulation, and are a good source of vitamins A and C.

Garlic:

Known for its antibacterial and anti-inflammatory properties, garlic enhances immunity and supports heart health by improving cholesterol levels and blood pressure.

Ginger:

A natural remedy for digestion, nausea, and inflammation, ginger is also known for its antioxidant and immune-boosting benefits.

Fresh Coriander:

Coriander is an herb rich in antioxidants, vitamins A and C, and minerals like potassium. It aids digestion and detoxifies the body.

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Smoked Brinjal /bengan ka bhurta