Bagara Baingan is a traditional Indian dish featuring tender eggplants stuffed with a flavorful blend of spices and simmered in a rich, aromatic curry. This vegetarian delight is celebrated for its complex flavors and is often served as a main course with rice or flatbreads. The dish’s unique stuffing, made from roasted peanuts, sesame seeds, and a medley of spices, adds a delightful texture and taste. Bagara Baingan is a beloved recipe in Indian cuisine, especially popular in Hyderabad, where it is often enjoyed during special occasions and festive meals.
Bagara Baingan, also known as "Hyderabadi Bagara Baingan," has roots in the rich culinary traditions of Hyderabad, India. The dish reflects the influence of Mughal cuisine on Hyderabadi food, combining local spices with techniques from the Mughal kitchens. It is traditionally prepared during festivals and special gatherings, showcasing the intricate flavors and textures that define Hyderabadi cuisine. The use of peanuts and sesame seeds in the stuffing is characteristic of many South Indian dishes, adding depth and richness to the curry.
Ingredients:
- For the Stuffed Eggplants:
- 6 small to medium-sized eggplants (preferably round or oval-shaped)
- 2 tablespoons oil
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- Salt to taste
- For the Stuffing:
- 1/2 cup roasted peanuts, coarsely ground
- 2 tablespoons sesame seeds, dry roasted
- 1 tablespoon desiccated coconut
- 1 teaspoon cumin seeds
- 1 teaspoon fennel seeds
- 1 teaspoon coriander seeds
- 4-5 dried red chilies
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- Salt to taste
- For the Curry:
- 2 tablespoons oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 2 medium-sized onions, finely chopped
- 2 tomatoes, finely chopped
- 1 tablespoon tamarind pulp
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon garam masala
- Salt to taste
- Fresh coriander leaves for garnishing
Instructions:
1. Prepare the Eggplants:
- Wash and pat dry. Make a cross-shaped incision in each eggplant.
- Mix oil, turmeric powder, red chili powder, and salt. Coat the eggplants and marinate for 15-20 minutes.
2. Prepare the Stuffing:
- Dry roast sesame seeds and peanuts. Coarsely grind.
- Heat oil, sauté cumin seeds, fennel seeds, coriander seeds, dried red chilies, garlic, and ginger until fragrant.
- Add the ground mixture and cook for 2-3 minutes. Let cool.
3. Stuff the Eggplants:
- Stuff the prepared mixture into each eggplant.
4. Cook the Curry:
- Heat oil, add mustard and cumin seeds. Sauté onions until translucent.
- Add tomatoes, tamarind pulp, turmeric, red chili powder, garam masala, and salt.
- Add stuffed eggplants, simmer for 25-30 minutes, stirring occasionally.
5. Garnish and Serve:
- Garnish with coriander leaves. Serve hot with rice or flatbreads.
Notes:
- Adjust spiciness and tamarind pulp according to taste.
- Use fresh, firm eggplants for best results.
- For enhanced flavor, allow the curry to sit for a few hours before serving.
Nutrition Facts (per serving, approximately):
- Calories: 240
- Total Fat: 15g
- Saturated Fat: 2g
- Cholesterol: 0mg
- Sodium: 520mg
- Total Carbohydrate: 24g
- Dietary Fiber: 8g
- Sugars: 10g
- Protein: 6g
1. For the Stuffed Eggplants:
- 6 small to medium-sized eggplants (preferably round or oval-shaped)
- Calories: 25 per 100g
- Carbohydrates: 6g per 100g
- Protein: 1g per 100g
- Fat: 0.2g per 100g
- Sodium: 2mg per 100g
- Cholesterol: 0mg per 100g
- Vitamins: Contains vitamin C and vitamin K
- Minerals: Good source of potassium, calcium, and magnesium
- Nutritional Benefit: Eggplants are low in calories and high in fiber, supporting digestion and heart health. They contain antioxidants like nasunin that may help protect cells.
- 2 tablespoons oil
- Calories: 240 per 2 tablespoons
- Carbohydrates: 0g
- Protein: 0g
- Fat: 27g (mostly unsaturated)
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Provides vitamin E
- Minerals: Contains small amounts of iron and calcium
- Nutritional Benefit: Oil provides essential fatty acids and helps in the absorption of fat-soluble vitamins A, D, E, and K.
- 1 teaspoon turmeric powder
- Calories: 8 per teaspoon
- Carbohydrates: 1.5g
- Protein: 0.2g
- Fat: 0.2g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin C
- Minerals: Provides iron and potassium
- Nutritional Benefit: Turmeric is known for its anti-inflammatory properties and can support joint health and digestive health.
- 1 teaspoon red chili powder
- Calories: 6 per teaspoon
- Carbohydrates: 1.2g
- Protein: 0.3g
- Fat: 0.3g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Provides vitamin A
- Minerals: Contains iron and potassium
- Nutritional Benefit: Red chili powder has antioxidants and can boost metabolism and improve digestion.
- Salt to taste
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 2,300mg per teaspoon
- Cholesterol: 0mg
- Vitamins: None
- Minerals: Provides sodium
- Nutritional Benefit: Salt is essential for maintaining fluid balance and nerve function but should be used in moderation.
2. For the Stuffing:
- 1/2 cup roasted peanuts, coarsely ground
- Calories: 567 per 100g
- Carbohydrates: 16.1g
- Protein: 25.8g
- Fat: 49.2g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Good source of vitamin E and B vitamins
- Minerals: High in magnesium, phosphorus, and potassium
- Nutritional Benefit: Peanuts provide protein, healthy fats, and essential nutrients that support heart health and muscle function.
- 2 tablespoons sesame seeds, dry roasted
- Calories: 573 per 100g
- Carbohydrates: 23.5g
- Protein: 17.7g
- Fat: 49.7g
- Sodium: 11mg
- Cholesterol: 0mg
- Vitamins: Provides vitamin B1 (thiamine) and vitamin E
- Minerals: Rich in calcium, iron, and magnesium
- Nutritional Benefit: Sesame seeds are high in healthy fats and minerals, contributing to bone health and antioxidant protection.
- 1 tablespoon desiccated coconut
- Calories: 185 per 100g
- Carbohydrates: 6.9g
- Protein: 1.6g
- Fat: 17.8g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of vitamins C and E
- Minerals: High in manganese and copper
- Nutritional Benefit: Desiccated coconut provides healthy fats and supports energy levels and metabolism.
- 1 teaspoon cumin seeds
- Calories: 8 per teaspoon
- Carbohydrates: 0.8g
- Protein: 0.4g
- Fat: 0.4g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Provides vitamin C and some B vitamins
- Minerals: Contains iron, calcium, and magnesium
- Nutritional Benefit: Cumin seeds aid digestion, have antioxidant properties, and support overall digestive health.
- 1 teaspoon fennel seeds
- Calories: 7 per teaspoon
- Carbohydrates: 1.3g
- Protein: 0.3g
- Fat: 0.3g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin C
- Minerals: Provides potassium and calcium
- Nutritional Benefit: Fennel seeds have digestive benefits and may help reduce bloating and gas.
- 1 teaspoon coriander seeds
- Calories: 5 per teaspoon
- Carbohydrates: 1g
- Protein: 0.3g
- Fat: 0.3g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin C
- Minerals: Provides iron and calcium
- Nutritional Benefit: Coriander seeds have antioxidant properties and support digestive health.
- 4-5 dried red chilies
- Calories: 6 per chili
- Carbohydrates: 1g
- Protein: 0.2g
- Fat: 0.2g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Rich in vitamin C and vitamin A
- Minerals: Contains iron and potassium
- Nutritional Benefit: Red chilies add flavor and are rich in capsaicin, which can boost metabolism and support weight management.
- 2 cloves garlic, minced
- Calories: 9 per clove
- Carbohydrates: 2g
- Protein: 0.4g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Provides vitamin C and vitamin B6
- Minerals: Contains manganese and calcium
- Nutritional Benefit: Garlic has antimicrobial properties and can support heart health and immune function.
- 1-inch piece of ginger, grated
- Calories: 5 per inch
- Carbohydrates: 1g
- Protein: 0.1g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Provides vitamin C
- Minerals: Contains magnesium and potassium
- Nutritional Benefit: Ginger has anti-inflammatory properties and aids in digestion and nausea relief.
- Salt to taste
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 2,300mg per teaspoon
- Cholesterol: 0mg
- Vitamins: None
- Minerals: Provides sodium
- Nutritional Benefit: Salt is essential for fluid balance and nerve function but should be used in moderation.
3. For the Curry:
- 2 tablespoons oil
- Calories: 240 per 2 tablespoons
- Carbohydrates: 0g
- Protein: 0g
- Fat: 27g (mostly unsaturated)
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Provides vitamin E
- Minerals: Contains small amounts of iron and calcium
- Nutritional Benefit: Oil provides essential fatty acids and aids in the absorption of fat-soluble vitamins.
- 1 teaspoon mustard seeds
- Calories: 6 per teaspoon
- Carbohydrates: 1g
- Protein: 0.2g
- Fat: 0.3g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin C
- Minerals: Provides iron and calcium
- Nutritional Benefit: Mustard seeds have antioxidant properties and support digestion and circulation.
- 1 teaspoon cumin seeds
- Calories: 8 per teaspoon
- Carbohydrates: 0.8g
- Protein: 0.4g
- Fat: 0.4g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Provides vitamin C and some B vitamins
- Minerals: Contains iron, calcium, and magnesium
- Nutritional Benefit: Cumin seeds aid digestion, have antioxidant properties, and support overall digestive health.
- 2 medium-sized onions, finely chopped
- Calories: 40 per 100g
- Carbohydrates: 9g
- Protein: 1g
- Fat: 0.1g
- Sodium: 4mg
- Cholesterol: 0mg
- Vitamins: High in vitamin C
- Minerals: Provides calcium and potassium
- Nutritional Benefit: Onions have anti-inflammatory properties and support heart health and immune function.
- 2 tomatoes, finely chopped
- Calories: 18 per 100g
- Carbohydrates: 4g
- Protein: 0.9g
- Fat: 0.2g
- Sodium: 5mg
- Cholesterol: 0mg
- Vitamins: Rich in vitamin C and vitamin A
- Minerals: Contains potassium and magnesium
- Nutritional Benefit: Tomatoes are rich in antioxidants like lycopene, which supports heart health and may reduce cancer risk.
- 1 tablespoon tamarind pulp
- Calories: 29 per tablespoon
- Carbohydrates: 7.7g
- Protein: 0.6g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin C
- Minerals: Provides potassium and magnesium
- Nutritional Benefit: Tamarind adds a tangy flavor and is rich in antioxidants and vitamins that aid digestion and support overall health.
- 1 teaspoon turmeric powder
- Calories: 8 per teaspoon
- Carbohydrates: 1.5g
- Protein: 0.2g
- Fat: 0.2g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin C
- Minerals: Provides iron and potassium
- Nutritional Benefit: Turmeric is known for its anti-inflammatory properties and can support joint health and digestive health.
- 1 teaspoon red chili powder
- Calories: 6 per teaspoon
- Carbohydrates: 1.2g
- Protein: 0.3g
- Fat: 0.3g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Provides vitamin A
- Minerals: Contains iron and potassium
- Nutritional Benefit: Red chili powder has antioxidants and can boost metabolism and improve digestion.
- 1 teaspoon garam masala
- Calories: 6 per teaspoon
- Carbohydrates: 1g
- Protein: 0.2g
- Fat: 0.3g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin C
- Minerals: Provides iron and calcium
- Nutritional Benefit: Garam masala is a blend of spices that adds flavor and offers antioxidant and digestive benefits.
- Salt to taste
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 2,300mg per teaspoon
- Cholesterol: 0mg
- Vitamins: None
- Minerals: Provides sodium
- Nutritional Benefit: Salt is essential for fluid balance and nerve function but should be used in moderation.
- Fresh coriander leaves for garnishing
- Calories: 23 per 100g
- Carbohydrates: 3.7g
- Protein: 2.1g
- Fat: 0.5g
- Sodium: 48mg per 100g
- Cholesterol: 0mg per 100g
- Vitamins: High in vitamin C and vitamin K
- Minerals: Contains calcium, potassium, and magnesium
- Nutritional Benefit: Fresh coriander leaves provide antioxidants and vitamins that support digestion and may have anti-inflammatory effects.
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