Punjabi Recipes
 
Brinjal Bharta  
   
Serves 5

Ingredients
1/2 kg big eggplants 1 lemon

25g garlic

Salt to taste

100g tomatoes

50g oil

20g green chilies

25g Bengal gram
100g onions
25g black gram
1 bunch cilantro
15g mustard seeds
A pinch of turmeric  

Method
Apply oil to the eggplants and make few strips with a knife. Cut the garlic and green chilies finely into slices and stuff them in the eggplant strips.
Cook the eggplant on the flame until the outer layer becomes black.
Remove the black layer and mash the eggplant. Heat oil in a pan, season with mustard seeds, grams and add chopped onions.
Fry until they turn into brown color.
Then add green chilies, tomatoes, salt, turmeric and cook for 5-6 minutes.
When the tomato gets fried, add mashed eggplants and mix well.
To this, add chopped cilantro, lemon

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal)

214

Carotene  ( μg )

113.95

Protein (g)

8.21

Vitamin C (mg)

15.03

Carbohydrate (g)

18.66

Mg  (mg)

46.01

Fat (g)

11.75

Na  (mg)

12.03

Fibre (g)

2.8

K  (mg)

336

Minerals (g)

1.5

Mn  (mg)

0.5

Calcium  (mg)

98.28

Zn  (mg)

0.93

Phosphorus  (mg)

153.7

Cr  (mg)

0.018

Iron  (mg)

2.58

 

 


Modification
Reduce the amount of oil used for preparation.


Ingredients
1/2 kg big eggplants 1 lemon

25g garlic

Salt to taste

100g tomatoes

25g oil

20g green chilies

25g Bengal gram
100g onions
25g black gram
1 bunch cilantro
15g mustard seeds
A pinch of turmeric  

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal)

169

Protein (g)

8.21

Carbohydrate (g)

18.66

Fat (g)

6.75

Fibre (g)

2.79

Minerals (g)

1.5