Baingan Ka Chokha Recipe
Baingan ka Chokha is a popular dish from the Indian cuisine, made with eggplant (baingan) as the main ingredient. It is a traditional dish from the state of Bihar and is often served as a side dish with roti or rice. Here is a basic recipe for making Baingan ka Chokha:
Ingredients:
- 2 medium-sized eggplants
- 2 medium-sized tomatoes, finely chopped
- 2 medium-sized onions, finely chopped
- 2 cloves of garlic, minced
- 2 green chilies, finely chopped
- 2 tablespoons of oil
- Salt and red chili powder, to taste
- 2 tablespoons of chopped cilantro, for garnish
Instructions:
- Grill the eggplants over an open flame until the skin is charred and the eggplant is cooked through.
- Peel and mash the eggplants in a bowl and set aside.
- Heat the oil in a pan over medium heat.
- Add the onions and sauté until they are translucent about 5 minutes.
- Add the garlic and green chilies and sauté for another 2 minutes.
- Add the tomatoes to the pan and sauté until they are soft, about 5 minutes.
- Add the mashed eggplants to the pan and stir well.
- Season the mixture with salt and red chili powder to taste.
- Cook the mixture for about 10-15 minutes, stirring occasionally.
- Once the chokha is cooked, turn off the heat and garnish with chopped cilantro.
- Serve the Baingan ka Chokha hot as a side dish with roti or rice.
You can also add some other spices like cumin powder, coriander powder and turmeric powder to enhance the flavor of the dish.
You can also add some mashed potatoes to make it more filling.
Let me know in the comment box if you have any questions or suggestions.
Baingan Ka Chokha Nutrition information
Nutrition information for the recipe above is as follows:
- Calories per serving: 85
- Total fat: 5g
- Saturated fat: 1g
- Cholesterol: 0mg
- Sodium: 120mg
- Total carbohydrate: 10g
- Dietary fiber: 4g
- Total sugars: 5g
- Protein: 2g
Health benefits of Baingan Ka Chokha
⇒ Rich in Fiber: Baingan Ka Chokha is a good source of dietary fiber, which helps improve digestion, reduce constipation, and promote overall gut health.
⇒ Low in Calories: Eggplants are low in calories and high in nutrients, making them an ideal choice for weight loss and weight management.
⇒ High in Antioxidants: Eggplants are rich in anthocyanins, a type of antioxidant that helps reduce inflammation, lower the risk of chronic diseases, and protect against cellular damage.
⇒ Good for Heart Health: The fiber, potassium, and antioxidants found in eggplants and other ingredients in Baingan Ka Chokha can help improve heart health by reducing blood pressure and cholesterol levels.
⇒ Anti-cancer Properties: Eggplants contain compounds called saponins and solasodine rhamnosyl glycosides, which have been shown to have anti-cancer properties and may help prevent the growth of cancer cells.
Overall, Baingan Ka Chokha is a delicious and nutritious recipe that can provide numerous health benefits when consumed as part of a balanced diet.