Sabzi of the Day - Brinjal Made Easy: Quick, Homemade Recipes to Try
Packed with antioxidants, essential vitamins and minerals, Brinjal is a tender and versatile vegetable enjoyed in a variety of cuisines across the globe.
Brinjals, also called aubergines or eggplans, are versatile vegetables from the nightshade family, enjoyed in cuisines around the globe. Their mild flavor and unique texture make them a favorite in many recipes, but they’re also packed with health benefits.
A single cup (82 grams) of raw brinjal provides 20 calories, 5 grams of carbohydrates, 3 grams of fiber, and 1 gram of protein. It also contains 10% of the recommended daily intake (RDI) of manganese, 5% of the RDI for both folate and potassium, 4% of the RDI for vitamin K, and 3% of the RDI for vitamin C. In addition, brinjals provide small amounts of other nutrients such as niacin, magnesium, and copper, making them a nutrient-dense and healthy food choice.
Brinjals are great for heart health, help manage blood sugar levels, and support weight loss efforts. Packed with fiber and low in calories, brinjals make a nutritious addition to any meal while contributing to overall well-being.
To enjoy the most of this amazing veggie, here are some quick, easy and unique recipes you can prepare at home.
Eggplant Curry: South Indian Brinjal Curry
A mouthwatering, juicy dish with perfectly tender, flavor-packed brinjal.
Ingredients
Roasted Eggplant:
2 tbsp vegetable oil
700g / 1.2 lb brinjal, 2 medium
½ tsp each salt and pepper
Curry:
3 tbsp vegetable oil
¾ tsp black mustard seeds
14 curry leaves, fresh
1 red onion , quartered and thinly sliced
3 tbsp passata or tomato pulp (or canned tomato)
▢l1 tbsp garlic , grated (4 cloves approx)
1 tbsp ginger , grated (1.5cm piece approx)
1 ¼ cups water
¾ tsp salt
3 tbsp coconut milk or cream, full fat
Curry Spices:
¼ tsp cardamom powder
¼ tsp ground clove
¼ tsp black pepper
½ tsp chili powder or cayenne
4 tsp coriander powder
4 tsp cumin powder
Recipe
Roasted Eggplant:
Preheat the oven to 240°C / 450°F (220°C fan). Line a tray with parchment paper.
Cut brinjal into 2cm (1-inch) slices, then into 2cm (1-inch) batons.
Toss brinjal with oil, salt, and pepper in a large bowl.
Spread on the tray and roast for 20 minutes. Turn and roast for another 10 minutes until edges are caramelized and the inside is soft.
Curry:
Heat oil in a large pot over medium heat. Add mustard seeds and let them sizzle for 15 seconds.
Add curry leaves and let them sizzle for 15 seconds (seeds may pop).
Add onions and cook for 5 minutes until golden brown.
Stir in tomato and cook for 1 minute.
Add garlic and ginger, cook for 2 minutes.
Stir in curry spices and salt, cook for 3 minutes until it forms a thick paste.
Add water and then the roasted brinjal. Stir gently, cover partially, and simmer for 30 minutes, stirring occasionally.
Add coconut milk, taste, and adjust seasoning if needed.
Serve with basmati rice, yogurt, and fresh coriander.
Brinjal Fry
This is a delicious, crispy, vegan dish featuring pan-fried eggplant slices.
Ingredients
250 grams brinjal large sized, (bharta baingan), having less seeds
1 tsp kashmiri red chili powder or sweet paprika
½ tsp turmeric powder (ground turmeric)
½ tsp Garam Masala
1 m pinch asafoetida (hing), optional
salt as per taste
4 to 5 tbsp semolina flour (rava, suji or cream of wheat) or gram flour or rice flour or cornstarch or all-purpose flour
4 to 6 tablespoons oil or add as required
Recipe
Rinse and slice the brinjal (aubergine) into 0.5 cm thick slices.
Fill a large bowl with water, add ½ teaspoon salt, and soak the brinjal slices for 10 minutes. Ensure the slices are fully submerged.
Drain the water and transfer the brinjal slices to a plate or tray.
Sprinkle ½ teaspoon turmeric powder, ½ teaspoon garam masala, 1 teaspoon Kashmiri red chili powder, a pinch of asafoetida, and salt to taste. Mix well to coat the slices evenly.
On a separate plate, spread 4-5 tablespoons of rava, gram flour, or rice flour. Heat 1-2 tablespoons of oil on a pan or tawa.
Dredge each marinated slice in rava and tap off excess. Fry in batches of 4-5 slices, turning them until golden and crisp on both sides.
Remove the fried slices and place on paper towels.
Serve hot with khichdi, dal-rice, or garnish with coriander leaves.
Gutti Vankaya Curry: Stuffed Brinjal Curry
A deliciously spicy curry made with tender, small brinjals cooked in a rich peanut and coconut gravy.
Ingredients
8 brinjal / eggplant, small
1 tsp salt
water for soaking
3 tbsp peanuts
2 tsp sesame seeds / til
1 tbsp coriander seeds
1 tsp cumin / jeera
¼ tsp methi / fenugreek
1 inch cinnamon
2 pods cardamom
4 clove
2 tbsp dry coconut, sliced
1 inch ginger
3 clove garlic
¼ onion, sliced
1 tsp kashmiri red chili powder
¼ tsp turmeric
1 tsp salt
¼ cup water
3 tbsp oil
1 tsp mustard
1 tsp cumin / jeera
1 chili, slit
few curry leaves
½ onion, sliced
¼ tsp turmeric
½ tsp kashmiri red chili powder
½ cup tamarind extract
2 tbsp coriander, finely chopped
Recipe
Cut brinjals in an X-shape, keeping the stalk intact. Soak them in water with 1 tsp salt for 10 minutes to prevent discoloration.
Roast 3 tbsp peanuts until crisp. Add 2 tsp sesame seeds, 1 tbsp coriander seeds, 1 tsp cumin, ¼ tsp methi, 1-inch cinnamon, 2 cardamom pods, and 4 cloves. Roast on low flame until aromatic.
Add 2 tbsp dry coconut and roast slightly. Cool and transfer to a blender.
Add 1-inch ginger, 3 garlic cloves, ¼ onion, 1 tsp chili powder, ¼ tsp turmeric, and 1 tsp salt to the blender. Blend into a thick paste, adding ¼ cup water.
Stuff the prepared paste into the brinjals and set aside.
In a large pan, heat 3 tbsp oil. Splutter 1 tsp mustard, 1 tsp cumin, 1 chili, and curry leaves.
Sauté ½ onion until slightly browned. Add ¼ tsp turmeric and ½ tsp chili powder, sauté on low flame.
Add stuffed brinjal, sauté gently, and cover for 2-4 minutes, stirring occasionally.
Add the leftover masala paste and sauté well. Stir in ½ cup tamarind extract, adjusting the consistency as needed.
Cover and simmer for 20 minutes, stirring occasionally. When cooked, the masala will release oil.
Garnish with 2 tbsp coriander and mix well.
Finally, enjoy gutti vankaya curry with roti or rice.
Unique and Delectable Brinjal Recipes
Brinjal Parmesan
This baked Brinjal Parmesan is sure to become a family favorite! Crispy, tender brinjal is layered with flavorful herbs, tomato sauce, and melted cheese.
Ingredients
2 large brinjals, cut into ¼-inch-thick rounds
2 large eggs, beaten
¼ cup almond milk
1½ cups breadcrumbs
1¼ cups grated Parmesan cheese, divided
2 teaspoons dried oregano
2 tablespoons fresh thyme leaves
½ teaspoon red pepper flakes
½ teaspoon sea salt, plus more for sprinkling
Freshly ground black pepper
Extra-virgin olive oil, for drizzling
28 ounces Marinara Sauce
2 large fresh mozzarella balls, thinly sliced
⅓ cup fresh basil leaves
Recipe
Preheat the oven to 400°F and line two baking sheets with parchment paper.
In a shallow dish, whisk eggs and almond milk.
In another shallow dish, mix panko, 1 cup Parmesan, oregano, thyme, red pepper flakes, salt, and pepper.
Dip brinjal slices in the egg mixture, then coat in the panko mixture. Place on baking sheets, drizzle with olive oil.
Bake for 18 minutes or until golden and tender.
In a baking dish (8x12 or 9x13-inch), spread ½ cup marinara, layer half the brinjal, top with 1 cup marinara and half the mozzarella.
Repeat layers with the remaining eggplant, marinara, and mozzarella.
Sprinkle with ¼ cup Parmesan, drizzle with olive oil, and add a pinch of sea salt.
Bake for 20 minutes until the cheese melts.
Turn the oven to broil for 2-4 minutes, until the cheese is browned and bubbly.
Enjoy your perfect baked Brinjal parmesan!
Greek Style Brinjal Stew
A delicious Greek-inspired eggplant recipe! Tender eggplants cooked to perfection with chickpeas and tomatoes for a flavorful dish.
Ingredients
3-4 eggplant cut into cubes
Kosher salt
Extra Virgin Olive Oil
1 large yellow onion chopped
1 green bell pepper stem and innards removed, diced
1 carrot chopped
6 large garlic cloves minced
2 dry bay leaves
1 to 1 ½ tsp sweet paprika OR smoked paprika
1 tsp organic ground coriander
1 tsp dry oregano
¾ tsp ground cinnamon
½ tsp organic ground turmeric
½ tsp black pepper
2 chopped tomato
A can of chickpeas (reserve the canning liquid)
Fresh herbs such as parsley and mint for garnish
Recipe
Preheat the oven to 400°F (200°C).
Place cubed brinjal in a colander, sprinkle with salt, and let it sit for 20 minutes to draw out bitterness. Rinse and pat dry.
In a large braiser, heat 1/4 cup olive oil over medium-high heat. Add onions, peppers, and chopped carrots, cooking for 2-3 minutes.
Add garlic, bay leaf, spices, and a pinch of salt. Cook for another minute until fragrant.
Stir in brinjal, chopped tomato, chickpeas, and chickpea liquid. Bring to a boil for about 10 minutes, stirring often.
Cover and transfer to the oven. Braise for 45 minutes until the eggplant is very tender. Check occasionally and add water (½ cup at a time) if needed.
Once cooked, remove from the oven and drizzle with olive oil. Garnish with fresh parsley or mint.
Serve hot or at room temperature with Greek yogurt, Tzatziki, and pita bread.
Enjoy the most of baingan (brinjal) with these palatable recipes and thank your mom for the wonder in her hands!
