In North India large eggplants are grilled in a Tandoor oven. In this preparation the egg plant is grilled on a stove in direct flame to be charred. It is allowed to cool and skin is peeled off. The smoke flavored pulpy flesh is mashed and sauteed with onions and tomatoes to make a gourmet dish.

History : During emperor Akbar’s reign after he won the war in Rajasthan, he married their princess and brought her to Delhi, the Moghul capital. When the family of the princess visited later, a vegetarian dish to match with the tandoori chicken, had to be cooked in the tandoor oven (direct flame for cooking). Thus was born the Baingan Bhartha made by the chef for the special guests.

Eggplant Dishes
Eggplant Sauté (Katharikai Porial)
Sour Eggplants (Katharikai Rasavangi)
Grilled Eggplants (Baingan Bhartha)
Stuffed Eggplants (Bhara Baingan)
Eggplant Fritters (Baingan Pakora)
Eggplant Canoes (Baingan Tikka)

Nutrition Facts of Eggplant (Solanum Melongena) 100g raw

GI 15; GL 2
Water = 92.4 g		 Minerals Vitamins
Energy 24kcal-1% Sodium 2 mg – 0% Folates 22mcg – 5.5 %
Carb. 5.7g – 4% Potassium 230mg – 5% Niacin 0.649mg – 4%
Protein 1g -2% Calcium 9mg – 1 % Pantothenic acid 0.281mg – 6%
Total Fat 0.9g -1% Copper 0.082mg -9% Pyridoxine 0.084mg – 6.5%
Cholesterol 0mg – 0% Iron 0.24mg – 3% Riboflavin 0.037mg -3 %
Dietary Fiber 3.4g – 9% Magnesium 14mg – 3.5% Thiamin 0.039mg – 3%
Manganese 0.25mg – 11% Vitamin A 27IU – 1%
Zinc 0.16mg – 1 % Vitamin C 2.2mg – 3.5%
Vitamin E 0.30mg -2%
Vitamin K 3.5mcg – 3%
(Source: USDA National Nutrient data base)https://www.nutrition-and-you.com/eggplant.html

Health Benefits of Eggplants

  • Eggplant and Blood Pressure: As per a clinical study, increased intake of Anthocyanins (red blue flavonoid pigments ) present in eggplant leads to a significant drop in blood pressure.
  • Eggplant and Blood cholesterol: Eggplants have anti oxidants that balance your blood cholesterol levels by preventing cholesterol oxidation.Vitamin E in it fights cholesterol oxidation. Lab tests have shown that eggplant contains chlorogenic acid, one of the most powerful scavengers of free radicals found in plants.
  • Eggplant and cancer: The peel or skin of eggplant( deep blue / purple ) contains phenolic flavonoid phytochemicals called Anthocyanins. Scientific studies have shown that these antioxidants have potential health effects against cancer, aging , inflammation and neurological diseases.
  • https://www.nutrition-and-you.com/eggplant.html

Spice Power

  • Nigella seeds: some test tube and human studies have shown that nigella seeds may be effective against several types of bacterial infections.
  • Mustard seeds: have chemo protective potential and may protect against toxic effects of carcinogens. Another group of researchers have found that allyl-isothiocyanate rich mustard seed powder may help lower the risk of bladder cancer.
  • Turmeric powder: Curcumin in turmeric is a bio active compound that fights inflammation at the molecular level.
  • Red chili powder: clears nasal congestion. Capsaicin’s fiery heat stimulates secretions that aid in clearing mucous from stuffy nose. It has antibacterial properties with ability to induce vaso constriction in the blood vessels of the nasal cavity.
  • Bay leaf: reduces anxiety and stress with the compound “linalool” present in it, which helps lower the level of stress hormones in the body esp. in aroma therapy.
  • Nutmeg powder: relieves pain and insomnia. Nutmeg oil has been proven to be an analgesic and chronic pain reliever. To relieve insomnia a pinch of nutmeg in warm milk always seems to induce sleep.
  • Coriander powder: the presence of antioxidants like vitamin A, C, & K, Riboflavin, Niacin, Folic acid , Calcium and Carotene are beneficial in the prevention of osteoporosis and health of joints. 3g of coriander seeds brewed in 150 ml water consumed daily can yield remarkable results.
  • Cumin powder: promotes digestion and is a rich source of iron. Cumin aids digestion by increasing the activity of digestive proteins. It may also reduce symptoms of irritable bowel syndrome.Cumin provides 20% of your daily iron in 1 tsp.
Method to cook Grilled Eggplants (Baingan Bhartha)
  • Grill the egg plant on a grill, broiler or over direct flame until its skin is charred. (5 min.)
  • Allow the egg plant to cool and peel the skin using a knife.
  • Use a potato masher to mash the eggplant to a pulp. (4 min.)
  • Peel and chop onions. Blanch tomatoes and chop them fine. (4 min.)
  • Heat the oil in a frying pan, add mustard seeds and let it splutter.
  • Add the spices and chopped onions. Sauté until the onions turn translucent. (3 min.)
  • Add chopped tomatoes and sauté until the oil separates.
  • Add eggplant pulp and sauté, until it leaves sides of the pan. (4 min.)

Serve Grilled Eggplants (Baingan Bhartha) with Quinoa, Brown rice, Pita Bread, Pasta or Parathas.

TIPS
For a smokey flavor grill the whole eggplant on direct flame rotating frequently
The eggplant can be baked in the oven at 300 F for 10-15 min.
Do not cover with a lid when sauteing eggplant, as it tends to become soft quickly.
Baingan Bhartha= Grilled eggplants