One Serving of Bengan Bharta contains 210 calories. This traditional Indian dish is made with roasted/charred eggplant and a blend of aromatic spices.

It is a low-carb and low-calorie recipe and is also rich in fiber, vitamins & minerals. Eggplant, the main ingredient of Bengan Bharta, is known to have various health benefits like improving digestion, managing blood sugar levels and reducing the risk of heart diseases.

In this article, we'll take a closer look at this wholesome dish and its nutritional profile.

What is Bengan Bharta?

Bengan Bharta is a popular Indian dish made with roasted eggplant (baingan) and spices. The dish originated in the northern region of India but is now a popular dish all over the country. To make Bengan Bharta, the eggplant is first roasted over an open flame or charred until the skin is blackened, and the flesh is soft and smoky. The mashed eggplant is then mixed with a blend of spices and other ingredients like onions, tomatoes, and green chilies. It is usually served with Indian bread like roti, naan, or paratha.

Ingredients of Bengan Bharta

The ingredients required for making Bengan Bharta are: 1. 1 large eggplant 2. 1 onion, chopped; 1 tomato, chopped; 2-3 green chilies, chopped, 1 tsp cumin seeds; 1 tsp coriander powder; 1 tsp garam masala; 1/2 tsp red chili powder; 1/2 tsp turmeric powder; salt to taste

Nutritional Profile of Bengan Bharta

The nutritional profile per serving (100g) of Bengan Bharta is as follows: calories: 83.2 Carbohydrates: 8.7g, Fats: 5.1g, Protein: 1.9g, Fiber: 3g

Preparation of Bengan Bharta

To prepare Bengan Bharta, follow these simple steps: 1. Roast the eggplant over an open flame or in a preheated oven until charred and cooked through. 2. Remove the skin, mash the flesh well and keep it aside.

Variations of Bengan Bharta

There are various regional variations of Bengan Bharta in India. Some of the popular ones are: 1. Punjabi-style Bengan Bharta which is made with lots of butter or cream and is generally richer and creamier. 2. Bengali-style Bengan Bharta which uses mustard oil and freshly ground spices.

Serving Suggestions for Bengan Bharta

Bengan Bharta is usually served as a side dish with Indian bread like roti, naan, or paratha. It can also be served with steamed rice or pulao. You may also garnish it with fresh coriander leaves and a dollop of butter or cream for extra richness and flavor.

Health Benefits of Bengan Bharta

Bengan Bharta is a healthy dish as it is low in calories and carbs but high in fiber and essential nutrients. Eggplant, the main ingredient of Bengan Bharta, is rich in antioxidants and phytonutrients that help to promote good health and prevent various diseases. It is also a good source of dietary fiber which plays an important role in digestive health.

Bengan Bharta vs Other Indian Dishes

Compared to other popular Indian dishes like Butter Chicken or Aloo Gobi, Bengan Bharta is a healthier option as it is low in calories and carbs. However, it is still important to control portions and balance it with other nutrient-dense foods for a balanced diet.

Bengan Bharta in Indian Cuisine

Bengan Bharta is a popular and traditional Indian dish that is prepared in various regions of India with slight variations in spices and preparation methods. It is usually served as a side dish or starter and is enjoyed by people of any age group.

Famous Bengan Bharta Recipes

Some of the popular Bengan Bharta recipes are: 1. Punjabi-style Bengan Bharta Recipe by Sanjeev Kapoor. 2. Bengali-style Began Bhaja Recipe by Saffron Trail.