Heart-Healthy Stuffed Eggplant (Brinjal) Recipe: North Indian Style
25 minutes
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About Heart-Healthy Stuffed Eggplant (Brinjal) Recipe: North Indian Style
Discover a flavorful and healthy North Indian-inspired stuffed eggplant recipe! This dish combines the heart-healthy goodness of eggplant (also known as brinjal) with a savory filling of soya, aromatic onion, garlic, and ginger. It's a perfect vegetarian option for brunch, lunch, or a light dinner.The recipe balances rich, savory flavors with lighter ingredients, making it a nutritious and satisfying meal. Prepare to impress your taste buds with this unique and easy-to-follow recipe.This stuffed eggplant recipe is perfect for those seeking a delicious and healthy vegetarian option that's also easy to prepare. Get ready to enjoy a truly special culinary experience!
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Recipe Time & More
Prep10 minutes
Cook15 minutes
Total25 minutes
Ingredients
Eggplant Preparation
Filling Ingredients
- 1 cup Soya Nuggets soaked in warm water for at least 30 minutes
- 1/2 cup Onion Paste
- 1 tbsp Ginger Paste
- 1 tbsp Garlic Paste
- 1/2 cup Tomato Puree
- 1 tsp Chili Powder adjust to your spice preference, red
- 1 tsp Curry Powder
- 1 tsp Garam Masala or five spice powder
- 2 tbsp Mustard Oil
- 1 tsp Salt to taste
- 1 tbsp Coriander for garnish (optional)
Instructions
Prepare the Eggplant
- Slice the eggplant lengthwise, leaving about 1/2 inch at the bottom intact. Season the inside with salt and black pepper.
- Bake the eggplant halves at 375°F (190°C) for 20-25 minutes, or until slightly tender. Once cooled, scoop out the flesh, leaving a 1/4-inch border, and set aside.
Prepare the Filling
- Heat mustard oil in a pan over medium heat. Add onion paste, ginger paste, and garlic paste. Sauté until fragrant and lightly browned (about 5 minutes).
- Add tomato puree, sauté for 2 minutes until slightly thickened.
- Stir in soya nuggets, red chili powder, curry powder, garam masala, and salt. Cook for 5-7 minutes, stirring frequently, until the soya nuggets are heated through and the flavors have melded.
- Stir in the scooped eggplant flesh and cook for another 2-3 minutes, until heated through.
Assemble and Serve
- Gently shallow fry the baked eggplant halves for 2-3 minutes per side, until lightly browned. Fill each eggplant half with the cooked filling.
- Garnish with chopped cilantro, if desired. Serve hot.
Recipe Notes
Expert Tips for Perfect Stuffed Eggplant:
- For a richer flavor, marinate the eggplant slices with salt and a squeeze of lemon juice for 30 minutes before baking.
- If you don't have onion paste, finely chop one small onion and sauté until softened before adding the other spices.
- Adjust the amount of red chili powder to control the level of spiciness according to your preference.
- Serve the stuffed eggplant with a side of raita (yogurt dip) or a simple salad for a complete and balanced meal.
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Recipe Nutrition
Calories: 505kcalCarbohydrates: 7gProtein: 32gFat: 38gSaturated Fat: 2gPolyunsaturated Fat: 10.8gMonounsaturated Fat: 21.6gSodium: 1710mgFiber: 1gSugar: 4g
Geeta Biswas
Articles: 919
5 Comments
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What a flavorful dish! Thanks for sharing.
Perfect dish! Can’t wait to cook it.
This is perfect! Can’t wait to taste it.
Such a scrumptious dish! Thank you.
This is so inspiring! Can’t wait to cook it.