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Low fat Bangen Bhartha (Mashed Eggplant) Recipe

This is a low fat version of popular Punjabi Bangen Bharta. The Ghee is basically substituted with cooking oil spray.

Ingredients

Prepare Vegetables

1. Eggplant: 1 Large
2. Red Onions medium to large: 1
3. Tomatoes large: 1
4. Garlic cloves: 3

5. Ginger: ¾"

Cooking

6. Sea Salt: ½ teaspoon or to taste
7. Cumin powder: 1 teaspoon
8. Coriander powder: 1 teaspoon
9. Fenugreek seed powder: ¼ teaspoon

10. Cayenne Pepper: 1 teaspoon or to taste
11. Fresh Lime juice: ½ teaspoon

Non stick Cooking oil spray .

Method

Step 1: Prepare vegetables

Eggplant: Wash egg plant. Spray the skin with non stick oil spray. It helps the egg plant to cook uniformly.

Onions: Chop coarsely about ½" squares. Scatter in a plate. Spray the skin with non stick oil spray

Tomatoes: Wash, remove core and chop.

Ginger: Peel and chop

Garlic: Peel and mince

Step 2 Roast Egg plant

Prick the skin of the eggplant with a fork. Put in a plate. Cover it with Plastic film wrap. Microwave at high for 5 minutes. Microwave again at 30% power for 5 minutes. Remove from the oven. With a sharp knife, remove the green crown. Remove the skin if desired. I leave the skin on. The plate will have some juices from the eggplant. Don't discard the juices. Mash the eggplant with a fork and juices into a pulp.

Step 3: Cook

1. Cover the pan with oil spray and than  heat. Add and onions and salt sauté till the edges turn brown. 
2. Add garlic, ginger, cumin coriander and cumin. Stir and fry for about one minute.
3. Add mashed egg plant. Stir and sauté on medium heat for two minutes. Stir in chopped tomatoes. Cover and simmer for about 10 minutes.

4. Sir in lime juice.

Yield: 2 Vegetable servings