Baingan Bharta

Gluten-free, diary-free, vegetarian, vegan, Whole 30, low FODMAPs, grain-free and delicious

Baingan Bharta is a spiced, mashed eggplant dish seasoned with warming spices like cinnamon and cumin. It’s a satisfying side to meat dishes and even works well as a dip!

(Serves 4-6)

Ingredients:

2 large eggplants

1 TBL avocado oil

1 bunch scallions, chopped (green parts only if low FODMAPs)

2 TBL tomato paste

1 tsp garam masala

3/4 tsp ground cumin

1/2 tsp turmeric

1/2 tsp smoked paprika

1 tsp sea salt

Juice from half a lemon

1 TBL garlic infused olive oil

4 TBL frozen peas, thawed

1 bunch cilantro, chopped

Directions: Preheat oven to 400. Slice eggplant in half lengthwise and put cut-side down on a cookie sheet lined with parchment paper. Bake for approximately 35-45 minutes, depending on the size of the eggplant. (It should be soft when pressed with the back of a spoon).

Allow to cool, scoop out the ‘meat’ into large mixing bowl, and mash with a fork. (If you prefer it on the smoother side, you can use a handheld blender or place in a food processor).

In a medium-large skillet, sauté scallions in 1 TBL avocado oil for several minutes, until wilted. Add spices and tomato paste and sauté a few minutes more. Add mashed eggplant, and cook for another 10-15 minutes, stirring occasionally. Remove from heat, stir in lemon juice, garlic olive oil and peas. Top with cilantro, if desired.

Nutritional Highlights: 12 grams of fiber, 4.7 grams protein; High in potassium and good source of iron, folate and Vitamins C, B6 and K