Bharwa Baingan ki recipe 2023

 Bharwa Baingan (Stuffed Eggplant) recipe 

Bharwa Baingan, also known as Stuffed Eggplant, is a popular dish in Indian cuisine that consists of eggplants that are stuffed with a mixture of spices, onions, and sometimes ground meat. It is typically cooked in a tomato-based sauce and is a delicious and flavorful dish that can be served with roti, naan or rice. Here is a simple Bharwa Baingan ki recipe:

Ingredients

• 4 medium eggplants
• 2 tbsp oil
• 1 tsp cumin seeds
• 1 medium onion (finely chopped)
• 1 tsp ginger-garlic paste
• 1 cup diced tomatoes
• 1 tsp coriander powder
• 1 tsp red chili powder
• 1 tsp garam masala powder
• Salt, to taste
• 1/4 cup chopped cilantro (optional)

Instructions:

1. Cut the eggplants lengthwise and scoop out the flesh, leaving about 1/4 inch around the edges. Keep the flesh aside.
2. Heat oil in a pan over medium heat.
3. Add cumin seeds and let them crackle.
4. Add ginger-garlic paste and sauté for a minute.
5. Add onions and sauté until golden brown.
6. Add the diced tomatoes, coriander powder, red chili powder, garam masala powder, and salt. Mix well.
7. Cook for 2-3 minutes or until the tomatoes have softened and the mixture thickens.
8. Add the scooped out eggplant flesh to the mixture and cook for 2-3 minutes more.
9. Stuff the eggplant shells with the mixture and place them in a baking dish.
10. Cover with foil and bake in a preheated 350F oven for 20-25 minutes or until the eggplants are tender.
11. Garnish with chopped cilantro and serve hot.

You can also add some ground meat to the mixture if you like, or add some paneer for a veggie version.

Let me know in the comment box if you have any questions or suggestions.

Bharwa Baingan Nutrition information

Based on the ingredients provided, assuming that the recipe makes 4 servings, the approximate nutrition information per serving (using 1/4th of the ingredients) would be:

• Calories: 115
• Total fat: 7g
• Saturated fat: 1g
• Cholesterol: 0mg
• Sodium: 195mg
• Total Carbohydrates: 14g
• Dietary Fiber: 6g
• Sugars: 8g
• Protein: 2g

Health benefits of Bharwa Baingan

⇒ Good Source of Fiber: Bharwa Baingan is high in dietary fiber, which helps improve digestion, promote satiety, and reduce the risk of chronic diseases such as heart disease, diabetes, and cancer.

⇒ Provides Antioxidants: Eggplants used in Bharwa Baingan are a good source of antioxidants, such as anthocyanins, which help reduce inflammation, lower the risk of chronic diseases, and protect against cellular damage.

⇒ Low in Calories: Bharwa Baingan is a low-calorie dish, making it a good option for people looking to maintain a healthy weight or reduce their calorie intake.

⇒ May Help Control Blood Sugar: The fiber content in Bharwa Baingan can help regulate blood sugar levels, making it a good option for people with diabetes or those looking to prevent the condition.

⇒ May Lower Cholesterol: The fiber and antioxidants in Bharwa Baingan can help reduce cholesterol levels and lower the risk of heart disease.

⇒ May Improve Brain Function: Eggplants used in Bharwa Baingan contain phytonutrients that may help improve brain function and protect against age-related cognitive decline.