Brinjal Bharta
Serves 5
| Ingredients |
| 1/2 kg big eggplants |
1 lemon |
| 25g garlic |
Salt to taste |
| 100g tomatoes |
50g oil |
| 20g green chillies |
25g Bengal gram |
| 100g onions |
25g black gram |
| 1 bunch cilantro |
15g mustard seeds |
| A pinch of turmeric |
|
Method
- Apply oil to the eggplants and make few strips with a knife. Cut the garlic and green chillies finely into slices and stuff them in the eggplant strips.
- Cook the eggplant on the flame until the outer layer becomes black.
- Remove the black layer and mash the eggplant. Heat oil in a pan, season with mustard seeds, grams and add chopped onions.
- Fry until they turn into brown color.
- Then add green chillies, tomatoes, salt, turmeric and cook for 5-6 minutes.
- When the tomato gets fried, add mashed eggplants and mix well.
- To this, add chopped cilantro, lemon.
| Nutrient Composition Per Serving |
| MACRONUTRIENTS |
MICRONUTRIENTS
|
| Energy (Kcal) |
214 |
Carotene (μg) |
113.95 |
| Protein (g) |
8.21 |
Vitamin C (mg) |
15.03 |
| Carbohydrate (g) |
18.66 |
Mg (mg) |
46.01 |
| Fat (g) |
11.75 |
Na (mg) |
12.03 |
| Fibre (g) |
2.8 |
K (mg) |
336 |
| Minerals (g) |
1.5 |
Mn (mg) |
0.5 |
| Calcium (mg) |
98.28 |
Zn (mg) |
0.93 |
| Phosphorus (mg) |
153.7 |
Cr (mg) |
0.018 |
| Iron (mg) |
2.58 |
|
|
Modification
Reduce the amount of oil used for preparation.
| Ingredients |
| 1/2 kg big eggplants |
1 lemon |
| 25g garlic |
Salt to taste |
| 100g tomatoes |
25g oil |
| 20g green chillies |
25g Bengal gram |
| 100g onions |
25g black gram |
| 1 bunch cilantro |
15g mustard seeds |
| A pinch of turmeric |
|
| Nutrient Composition Per Serving |
| MACRONUTRIENTS |
| Energy (Kcal) |
169 |
| Protein (g) |
8.21 |
| Carbohydrate (g) |
18.66 |
| Fat (g) |
6.75 |
| Fibre (g) |
2.79 |
| Minerals (g) |
1.5 |