Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Large eggplant | 700 g | Pungent, Bitter, Sweet · Heating |
 Onion, finely chopped | 140 g | Sweet, Pungent · Heating |
 Tomato, chopped | 180 g | Sour, Sweet · Heating |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Fresh ginger, grated | 6 g | Pungent · Heating |
 Turmeric | 1.5 g | Bitter, Pungent, Astringent · Heating |
 Rock salt | 5 g | Salty · Cooling |
Step-by-Step Preparation
- Pierce the eggplant and roast it whole until the skin darkens and the flesh collapses.
- Cool just enough to handle, peel away the charred skin, and mash the flesh coarsely.
- Warm the ghee, bloom the cumin and ginger, then soften the onion without deeply browning it.
- Add tomato, turmeric, and rock salt; cook until the tomato loses its raw edge.
- Fold in the mashed eggplant and cook uncovered for eight minutes, stirring until the bharta is soft and cohesive.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (North Indian baingan bharta tradition)
Roasting gives this eggplant bharta a soft texture and smoky depth without excessive oil. Vata: add a little ghee and cook the onion fully. Pitta: reduce tomato and ginger. Kapha: retain the light oil measure and serve a modest portion.
USDA Nutrition Facts for Baingan Bharta
| Nutrient | Per 100g | Per Serving (1 serving (263g)) |
|---|---|---|
| Energy (Calories) | 42 kcal | 111 kcal |
| Protein | 1.0 g | 2.8 g |
| Total Carbohydrates | 6.2 g | 16.3 g |
| Dietary Fiber | 2.5 g | 6.6 g |
| Total Sugars | 3.4 g | 8.9 g |
| Total Fat | 2.0 g | 5.2 g |
| Calcium | 14.8 mg | 39.0 mg |
| Iron | 0.56 mg | 1.48 mg |
| Magnesium | 14.4 mg | 38.0 mg |
| Phosphorus | 26.4 mg | 69.7 mg |
| Potassium | 224 mg | 591 mg |
| Sodium | 187 mg | 494 mg |
| Zinc | 0.18 mg | 0.49 mg |
| Copper | 0.08 mg | 0.20 mg |
| Manganese | 0.23 mg | 0.61 mg |
| Selenium | 0.3 µg | 0.8 µg |
| Vitamin C | 4.8 mg | 12.8 mg |
| Vitamin A (RAE) | 22.4 µg | 59.1 µg |
| Vitamin E | 0.39 mg | 1.04 mg |
| Vitamin K | 3.9 µg | 10.3 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.11 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.09 mg |
| Niacin (Vitamin B3) | 0.57 mg | 1.51 mg |
| Vitamin B6 | 0.09 mg | 0.23 mg |
| Folate (DFE) | 19.8 µg | 52.2 µg |
| Choline | 7.2 mg | 19.1 mg |
