Unveil Afghan Eggplant Pulao's rich flavors—tender eggplant, fragrant spices, caramelized onions.Borani Banjan, a beloved vegetarian dish, complements any meal.

Afghan Eggplant Pulao, also known as "Baingan Pulao," is a traditional Afghan rice dish known for its rich blend of spices and textures. The dish features tender chunks of eggplant fried to a golden brown, cooked with long-grain rice in a flavorful broth infused with cumin, coriander, turmeric, and cinnamon. Caramelized onions, nuts like almonds or pistachios, and dried fruits like raisins or apricots are added for depth and sweetness.

This dish showcases the cultural richness and culinary expertise of Afghan cuisine, making it a favorite for gatherings and everyday dining. Another Afghan favorite, Borani Banjan, is a vegetarian dish made with eggplant, tomatoes, onions, and spices, often served as a side dish or appetizer.

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 your oven to 400°F (200°C).

2- Brush the eggplant slices with vegetable oil and place them on a baking sheet. Bake in the oven for 20-25 minutes or until they are soft and lightly browned.

3- In a large frying pan, heat the remaining vegetable oil over medium heat. Add the onions and cook until they are soft and lightly browned, stirring occasionally.

4- Add the minced garlic, chopped tomatoes, turmeric, cumin, paprika, coriander powder, cinnamon, salt, and black pepper to the pan. Cook for a few minutes, stirring occasionally, until the tomatoes are softened and the spices are fragrant.

5- Add the eggplant slices to the pan and gently mix them with the tomato and onion mixture. Cook for another 5-10 minutes, stirring occasionally, until everything is well combined and heated through.

6- In a separate bowl, mix the Greek yogurt with chopped cilantro and mint.

7- To serve, spoon the eggplant mixture onto a serving dish and top with the yogurt mixture. Garnish with additional cilantro and mint if desired.

Notes:

1- You can adjust the spice levels to your liking by adding more or less of the spices listed.

2- Borani Banjan is traditionally served with Afghan bread, but it can also be enjoyed with pita bread or naan.

3- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

Nutrition Facts:

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:

2 large eggplants, sliced into rounds:

• Calories: 130
• Total Fat: 0.5g
• Sodium: 10mg
• Carbohydrates: 32g
• Fiber: 16g
• Sugars: 16g
• Protein: 6g

benefits: Rich in antioxidants, vitamins, and minerals, eggplants can help improve heart health, aid in digestion, and promote weight loss.

2 medium-sized onions, thinly sliced:

• Calories: 64
• Total Fat: 0.2g
• Sodium: 4mg
• Carbohydrates: 15g
• Fiber: 2.4g
• Sugars: 7g
• Protein: 1.6g

benefits: Onions are packed with antioxidants and compounds that may help reduce inflammation, improve heart health, and support healthy digestion.

2 medium-sized tomatoes, chopped:

• Calories: 44
• Total Fat: 0.4g
• Sodium: 10mg
• Carbohydrates: 10g
• Fiber: 3g
• Sugars: 6g
• Protein: 2g

benefits: Tomatoes are a great source of vitamins C and K, potassium, and folate. They also contain antioxidants that may reduce the risk of certain diseases.

2 cloves garlic, minced:

• Calories: 9
• Total Fat: 0.1g
• Sodium: 1mg
• Carbohydrates: 2g
• Fiber: 0.1g
• Sugars: 0.1g
• Protein: 0.5g

benefits: Garlic has been shown to have antibacterial, antiviral, and anti-inflammatory properties. It may also help lower cholesterol and blood pressure.

1/2 tsp ground turmeric:

• Calories: 4
• Total Fat: 0.1g
• Sodium: 0mg
• Carbohydrates: 1g
• Fiber: 0.1g
• Sugars: 0g
• Protein: 0.1g

benefits: Turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. It may also help improve brain function and reduce the risk of heart disease.

1/2 tsp ground cumin:

• Calories: 4
• Total Fat: 0.2g
• Sodium: 1mg
• Carbohydrates: 0.6g
• Fiber: 0.1g
• Sugars: 0g
• Protein: 0.2g

benefits: Cumin is rich in antioxidants and may help improve digestion, reduce inflammation, and boost the immune system.

1/2 tsp paprika:

• Calories: 2
• Total Fat: 0.1g
• Sodium: 0mg
• Carbohydrates: 0.4g
• Fiber: 0.2g
• Sugars: 0.1g
• Protein: 0.1g

benefits: Paprika is rich in vitamin C and antioxidants. It may also help improve digestion and reduce inflammation.

1/2 tsp coriander powder:

• Calories: 3
• Total Fat: 0.1g
• Sodium: 1mg
• Carbohydrates: 0.6g
• Fiber: 0.4g
• Sugars: 0.1g
• Protein: 0.2g

benefits: Coriander powder is rich in antioxidants and may help improve digestion, reduce blood sugar levels, and lower cholesterol.

1/2 tsp cinnamon:

• Calories: 3
• Total Fat: 0.1g
• Sodium: 0mg
• Carbohydrates: 1g
• Fiber: 0.9g
• Sugars: 0g
• Protein: 0.1g

benefits: Cinnamon is high in antioxidants and has anti-inflammatory properties. It may also help improve heart health and lower blood sugar levels.

1/2 tsp salt:

• Calories: 0
• Total Fat: 0g
• Sodium: 1162mg
• Carbohydrates: 0g
• Fiber: 0g
• Sugars: 0g
• Protein: 0g

benefits: While salt is necessary for the body to function properly, it should be consumed in moderation to avoid health issues like high blood pressure.

1/4 tsp black pepper:

• Calories: 1
• Total Fat: 0g
• Sodium: 0mg
• Carbohydrates: 0.2g
• Fiber: 0.1g
• Sugars: 0g
• Protein: 0g

benefits: Black pepper contains a compound called piperine, which may help improve digestion, reduce inflammation, and boost metabolism.

1/4 cup vegetable oil:

• Calories: 488
• Total Fat: 54.5g
• Sodium: 0mg
• Carbohydrates: 0g
• Fiber: 0g
• Sugars: 0g
• Protein: 0g

benefits: Vegetable oils are a good source of healthy fats and may help reduce the risk of heart disease and improve cholesterol levels.

1/2 cup Greek yogurt:

• Calories: 59
• Total Fat: 3g
• Sodium: 33mg
• Carbohydrates: 3g
• Fiber: 0g
• Sugars: 3g
• Protein: 4g

benefits: Greek yogurt is high in protein and probiotics, which are beneficial for gut health. It may also help reduce the risk of heart disease and improve bone health.

2 tbsp chopped fresh cilantro:

• Calories: 0
• Total Fat: 0g
• Sodium: 1mg
• Carbohydrates: 0.1g
• Fiber: 0g
• Sugars: 0g
• Protein: 0g

benefits: Cilantro is rich in vitamins A, C, and K, as well as antioxidants. It may help reduce inflammation and improve heart health.

2 tbsp chopped fresh mint:

• Calories: 2
• Total Fat: 0g
• Sodium: 0mg
• Carbohydrates: 0.3g
• Fiber: 0.2g
• Sugars: 0g
• Protein: 0.1g

benefits: Mint is a good source of vitamins A and C, as well as antioxidants. It may help improve digestion and reduce inflammation.

Please note that these values are approximate and can vary depending on the specific brands and quantities used.

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!