Afghan Borani Banjan is a flavorful vegetarian dish made with fried or baked eggplant slices, topped with a savory tomato, garlic, and onion sauce, and finished with a creamy yogurt topping. This dish is rich in nutrients, offering a variety of vitamins and minerals from its key ingredients. Eggplant provides antioxidants, such as nasunin, which help protect cells from damage, while tomatoes are a great source of vitamin C, promoting immune health. Garlic and onions contribute to heart health, and yogurt enhances digestion with probiotics. The dish is also a good source of fiber, which supports healthy digestion. While Borani Banjan is a nutrient-dense option, it's important to enjoy it in moderation, as the oil used for frying eggplant may add extra calories and fat. When served with fresh herbs like mint and cilantro, it further boosts the dish's health benefits. This dish embodies the Afghan tradition of using fresh, wholesome ingredients to create a balanced and delicious meal.
Ingredients:
1. 2 large eggplants, sliced into rounds
2. 2 medium-sized onions, thinly sliced
3. 2 medium-sized tomatoes, chopped
4. 2 cloves garlic, minced
5. 1/2 tsp ground turmeric
6. 1/2 tsp ground cumin
7. 1/2 tsp paprika
8. 1/2 tsp coriander powder
9. 1/2 tsp cinnamon
10. 1/2 tsp salt
11. 1/4 tsp black pepper
12. 1/4 cup vegetable oil
13. 1/2 cup Greek yogurt
14. 2 tbsp chopped fresh cilantro
15. 2 tbsp chopped fresh mint
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Brush eggplant slices with oil and bake on a sheet for 20-25 minutes, or until soft and lightly browned.
3. Heat remaining oil in a pan and sauté onions until golden brown.
4. Add garlic, tomatoes, turmeric, cumin, paprika, coriander, cinnamon, salt, and pepper. Cook for a few minutes until tomatoes soften and the spices release their aroma.
5. Add the baked eggplant to the pan and gently mix with the tomato-onion sauce. Cook for 5-10 minutes, allowing the flavors to meld.
6. Mix yogurt with chopped cilantro and mint in a separate bowl.
7. Serve the eggplant mixture on a plate and top with the yogurt mixture. Garnish with extra herbs if desired.
Notes:
- Adjust spices to suit your taste.
- Serve with Afghan bread, pita, or naan.
- Store leftovers in an airtight container for up to 3 days in the fridge.
- .Additional Value: To improve the dish's suitability for certain health conditions, such as diabetes or low-fat diets, using less oil or opting for grilling instead of frying could reduce the fat content while still maintaining flavor. Replacing regular yogurt with low-fat or plant-based yogurt options can also make the dish more adaptable for those seeking a lighter version or for those following a vegan diet.
- Health Benefits: more detailed information with specific health conditions, such as high cholesterol or heart disease exampels The antioxidants in eggplants, tomatoes, and garlic, for example, contribute to heart health by reducing oxidative stress and inflammation. Additionally, the fiber content in the dish supports digestive health, making it suitable for individuals looking to maintain healthy cholesterol levels and digestive function.
- Balancing the Diet: Borani Banjan can be part of a balanced diet, especially when paired with whole grains or served as a side dish with lean proteins. The high fiber content and the use of fresh vegetables and herbs make it an excellent choice for maintaining a healthy diet. 
Frequently Asked Questions:
1. Can Borani Banjan be prepared in a healthier, lower-fat version?
- Yes, to reduce the fat content, you can use healthier oils such as olive oil and minimize the amount used. Additionally, grilling the eggplant instead of frying it can significantly cut down on calories and fat. Using less oil and focusing on the natural flavors of the ingredients also makes the dish lighter without sacrificing taste.
2. Can other vegetables be added to this dish?
- Absolutely! You can increase the nutritional value and variety by adding other vegetables like red bell peppers, zucchini, or even spinach. These vegetables complement the eggplant and add extra vitamins and minerals to the dish.
3. Is Borani Banjan suitable for people on a low-carb diet?
- While Borani Banjan is moderately low in carbohydrates, those following a strict low-carb diet might want to reduce the amount of oil and limit the tomatoes, as they contain some natural sugars. However, the dish can still be enjoyed in moderation if you are mindful of portion sizes and ingredient adjustments.
4. What are some plant-based alternatives to regular yogurt?
- If you’re following a vegan or dairy-free diet, you can replace regular yogurt with plant-based alternatives such as coconut yogurt, almond yogurt, or soy yogurt. These alternatives provide similar textures and flavors, while still offering probiotics and creaminess to the dish.
Nutrition Value:
Serving Size: 1/4 of the recipe
- Calories: 275
- Total Fat: 18.5g
- Saturated Fat: 2.8g
- Cholesterol: 4mg
- Sodium: 375mg
- Total Carbohydrates: 23g
- Fiber: 9g
- Sugar: 11g
- Protein: 6g
Here are the nutrition facts for the ingredients listed in Borani Banjan:
1. 2 large eggplants, sliced into rounds
- Calories: 80
- Carbohydrates: 18g
- Protein: 2g
- Fat: 0.3g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Rich in vitamin C, K, and B6
- Minerals: Contains potassium and manganese
- Nutritional Benefit: Eggplants are low in calories and rich in antioxidants, particularly anthocyanins, which are beneficial for heart health.
2. 2 medium-sized onions, thinly sliced
- Calories: 88
- Carbohydrates: 22g
- Protein: 2g
- Fat: 0.2g
- Sodium: 6mg
- Cholesterol: 0mg
- Vitamins: High in vitamin C, folate, and B vitamins
- Minerals: Contains potassium and chromium
- Nutritional Benefit: Onions are known for their anti-inflammatory and antioxidant properties, which can boost immune function and heart health.
3. 2 medium-sized tomatoes, chopped
- Calories: 44
- Carbohydrates: 10g
- Protein: 2g
- Fat: 0.5g
- Sodium: 12mg
- Cholesterol: 0mg
- Vitamins: High in vitamin C, A, and K
- Minerals: Contains potassium and magnesium
- Nutritional Benefit: Tomatoes are rich in lycopene, an antioxidant that supports skin health and may reduce the risk of heart disease.
4. 2 cloves garlic, minced
- Calories: 9
- Carbohydrates: 2g
- Protein: 0.4g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Rich in vitamin C and B6
- Minerals: Contains manganese and selenium
- Nutritional Benefit: Garlic has been linked to improved heart health, lower cholesterol levels, and immune-boosting properties.
5. 1/2 tsp ground turmeric
- Calories: 8
- Carbohydrates: 1.4g
- Protein: 0.3g
- Fat: 0.2g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Rich in vitamin C
- Minerals: Contains manganese and iron
- Nutritional Benefit: Turmeric is known for its powerful anti-inflammatory and antioxidant properties, primarily due to curcumin.
6. 1/2 tsp ground cumin
- Calories: 4
- Carbohydrates: 0.8g
- Protein: 0.2g
- Fat: 0.2g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin A, C, and E
- Minerals: Rich in iron and calcium
- Nutritional Benefit: Cumin aids digestion, boosts immunity, and is rich in antioxidants.
7. 1/2 tsp paprika
- Calories: 6
- Carbohydrates: 1.2g
- Protein: 0.3g
- Fat: 0.3g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: High in vitamin A and E
- Minerals: Contains iron and magnesium
- Nutritional Benefit: Paprika is rich in antioxidants, supports eye health, and helps reduce inflammation.
8. 1/2 tsp coriander powder
- Calories: 4
- Carbohydrates: 0.8g
- Protein: 0.2g
- Fat: 0.1g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin C and K
- Minerals: Rich in calcium, iron, and magnesium
- Nutritional Benefit: Coriander supports digestion and has anti-inflammatory and antibacterial properties.
9. 1/2 tsp cinnamon
- Calories: 3
- Carbohydrates: 0.9g
- Protein: 0.1g
- Fat: 0.02g
- Sodium: 0.4mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin A
- Minerals: Rich in calcium and manganese
- Nutritional Benefit: Cinnamon helps regulate blood sugar levels and has powerful antioxidant and anti-inflammatory effects.
10. 1/2 tsp salt
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 1160mg
- Cholesterol: 0mg
- Vitamins: None
- Minerals: None
- Nutritional Benefit: Salt enhances flavor but should be consumed in moderation due to its potential impact on blood pressure.
11. 1/4 tsp black pepper
- Calories: 2
- Carbohydrates: 0.6g
- Protein: 0.1g
- Fat: 0g
- Sodium: 0.3mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin K
- Minerals: Rich in manganese and iron
- Nutritional Benefit: Black pepper aids digestion and has antioxidant and anti-inflammatory properties.
12. 1/4 cup vegetable oil
- Calories: 480
- Carbohydrates: 0g
- Protein: 0g
- Fat: 54g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: None
- Minerals: None
- Nutritional Benefit: Vegetable oil provides a good source of unsaturated fats, which are essential for heart health, but should be used sparingly due to its high-calorie content.
13. 1/2 cup Greek yogurt
- Calories: 65
- Carbohydrates: 4g
- Protein: 5g
- Fat: 3.5g
- Sodium: 36mg
- Cholesterol: 7mg
- Vitamins: Contains vitamin B12 and riboflavin
- Minerals: Rich in calcium and potassium
- Nutritional Benefit: Greek yogurt is an excellent source of protein and probiotics, which are beneficial for gut health and digestion.
14. 2 tbsp chopped fresh cilantro
- Calories: 1
- Carbohydrates: 0.1g
- Protein: 0.1g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Rich in vitamin A, K, and C
- Minerals: Contains potassium and manganese
- Nutritional Benefit: Cilantro is known for its detoxifying properties, particularly in removing heavy metals from the body, and also supports digestive health.
15. 2 tbsp chopped fresh mint
- Calories: 2
- Carbohydrates: 0.5g
- Protein: 0.1g
- Fat: 0.1g
- Sodium: 0.5mg
- Cholesterol: 0mg
- Vitamins: High in vitamin A and C
- Minerals: Contains iron and calcium
- Nutritional Benefit: Mint aids digestion, has cooling and soothing properties, and can help relieve indigestion and nausea.
Borani Banjan is a healthy and flavorful dish that is perfect for a vegetarian meal or as a side dish. It is rich in fiber, vitamins, and minerals, and can easily be customized to suit your taste preferences. Enjoy!
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