Smoky baingan bharta

Baingan bharta is proof that simple vegetables can taste special. A whole baingan roasted on the flame turns soft and smoky, then gets mashed into a quick onion-tomato masala. It is naturally light, deeply satisfying, and one of the easiest dinners to make from a regular Indian kitchen.

Why it helps

Baingan is mostly fibre and water, so a generous katori of bharta fills you up without weighing you down. Because the vegetable is roasted, not fried, the dish needs very little oil. Pair it with dal or curd on the side for protein and you have a balanced, comforting dinner. For more on building meals like this, see foods to eat and avoid with PCOS.

Ingredients (serves 3)

• 2 large baingan (bharta variety, the big round ones)
• 2 medium onions, finely chopped
• 2 medium tomatoes, finely chopped
• 4 to 5 garlic cloves, finely chopped
• 1 to 2 green chillies, chopped
• 1/2 teaspoon turmeric
• 1 teaspoon coriander powder
• 1/2 teaspoon red chilli powder (optional)
• Salt to taste
• 2 teaspoons oil or mustard oil
• Fresh coriander, chopped, plus a little lemon juice to finish

Method

1. Rub the baingan with a few drops of oil and make 3 to 4 small slits. Tuck a garlic clove or two inside the slits if you like.
2. Roast directly on a low gas flame, turning with tongs, until the skin is charred all over and the flesh feels completely soft, about 12 to 15 minutes. No gas flame? Roast in the oven at 220 degrees Celsius until collapsed.
3. Cool, peel off the charred skin, and mash the flesh roughly with a fork.
4. Heat oil in a kadhai, add garlic and green chilli, and let them sizzle for a few seconds.
5. Add onions and cook until golden. Add tomatoes, turmeric, coriander powder, chilli powder and salt, and cook until soft.
6. Add the mashed baingan and cook on medium heat for 5 to 7 minutes, stirring, so the flavours come together.
7. Finish with fresh coriander and a squeeze of lemon. Serve hot with phulkas.

Make it your own

• Stir in a beaten spoon of curd at the end for a creamier bharta, or keep it as is for a fully vegan dish.
• Add half a cup of boiled green peas along with the baingan for extra fibre and a little protein.
• In winter, serve it the Punjabi way with bajra or makki roti and a side of curd for a festive family dinner.

Enjoy it as part of the CurviCare Plate, or find more easy PCOS meal ideas.