Baingan Bharta – Smoky Mashed Roasted Eggplant

Name: Baingan Bharta – Smoky Mashed Roasted Eggplant
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4
Ingredients: 2 large eggplants (about 800 g); 2 tbsp vegetable oil; 1 large onion, finely chopped; 2 medium tomatoes, chopped; 3 cloves garlic, minced; 1 tbsp fresh ginger, grated; 2 green chilies, finely chopped; 1 tsp ground cumin; 1 tsp ground coriander; 1/2 tsp turmeric; 1/2 tsp red chili powder; Salt and fresh cilantro for garnish

A North Indian classic where fire-roasted eggplant is mashed and simmered with onion, tomato and spices. Its smoky aroma and low calorie count make it a healthy vegan dish.

Total: 45 min
Servings: 4 servings
Difficulty: Medium
Calories · per serving: 150 kcal

Written by

Ecem Akkaba · Dietitian

Dietitian, graduate of İstanbul Medipol University. She develops the recipes and nutrition values on FitZen.

Updated: July 26, 2026

In short

Baingan Bharta – Smoky Mashed Roasted Eggplant contains 150 calories per serving: 3 g protein, 16 g carbohydrate and 9 g fat. It takes 45 minutes in total and makes 4 servings.

About this recipe

Baingan Bharta is one of the most beloved vegetable dishes of North Indian and Punjabi cuisine. Its name means "mashed eggplant" in Hindi, and it is traditionally prepared by roasting the eggplant in a tandoor or over an open flame, which gives the dish its signature smoky aroma.

The roasted eggplant is peeled and mashed, then cooked with onion, tomato, ginger, garlic and spices such as turmeric and cumin. Served with warm roti or rice, this dish is both satisfying and light.

Eggplant is rich in fiber and antioxidants, and when cooked with little oil it becomes a low-calorie, filling option. Being vegan, gluten-free and low-carb, it fits easily into a balanced diet.

Method

1
Prick the eggplants in a few places with a fork and roast them directly over a flame or in a 220°C oven for 15-20 minutes until the skins char and the flesh is soft.
2
Let the roasted eggplants cool slightly, peel off the skins and mash the flesh well with a fork.
3
Heat the oil in a pan, add the onion and sauté until golden.
4
Add the garlic, ginger and green chili and sauté for 1 minute until fragrant.
5
Add the tomatoes and all the spices; cook until the tomatoes break down and the oil separates.
6
Add the mashed eggplant and mix well with the masala.
7
Cook for 8-10 minutes, stirring occasionally, and adjust the salt.
8
Garnish with fresh cilantro and serve with warm roti or rice.

Tips

For a truly smoky flavor, roast the eggplants directly over a flame; the oven works but does not give quite the same taste.
For a creamier texture, do not over-mash the eggplant; leave it slightly chunky.
To reduce the heat, remove the seeds from the green chilies.