The scientific name of brinjal/ aubergine is “Solanum melongena” and is a member of nightshade family. It is a member of the genus Solanum which is related to both potato and tomato. Brinjal is also called as Egg plant because it is named by Europe farmers in 18th century as they actually look like white and yellowish goose or hen eggs, hence it is named as Egg plant. It is believed that brinjal is originated in Indo- Burma region and is distributed in south East Asia, southern Europe, China and Japan.
Brinjal /Aubergine is a common vegetable that is grown in all most all parts of India. It comes in different varieties of colors like yellow, green, dark purple, reddish purple and white. It tastes good when it is cooked or fried rather than eating it raw because the raw fruit somewhat tastes bitter. It is used in some of the Ayurvedic medicines due to its medicinal properties also extremely advantageous through the health perspectives.
Hi friends! here is a simple easy and delicious recipe to add on to the Vegetarian main course.
Preparation Time : 10 minutes
Cooking time : 15 minutes
Servings : 4
Level Of Cooking: Easy
- 300 gms long purple Brinjal, cut into long thick strips
- 1 medium size potato, peeled, cut into long strips
- 1 medium size Onion, cut into Slices
- 1/2 tsp Mustard Seeds
- 1/2 tsp Cumin seeds
- 1/4 tsp asafetida / heeng
- 1/2 tsp Bengal Gram dal
- 1/2 tsp Black gram dal
- 1/4 tsp Red Chili powder
- a small pinch Turmeric powder
- 2 sprigs Curry leaves
- 1/2 level tsp Salt
- 1 tbsp Olive oil /cooking Oil
- To be mixed into a marinade:
- 1/4 tsp chili powder
- 1/4 tsp turmeric powder (haldi)
- 1/2 tsp salt
- 1 tsp oil
Combine the brinjals /Aubergines thick strips with the prepared marinade and toss gently. Keep aside for 15 minutes.
Heat oil in a heavy bottom pan / wok / kadahi and add mustard seeds.
When mustard seeds start crackling , add cumin seeds and dals. Fry for a few seconds until the dals turn light golden brown in colour, add the curry leaves.
To the step two seasoning add cut potatoes strips, marinated brinjals /Aubergines and turmeric powder, chili powder , salt and mix well.
Cover and cook vegetables on low flame till soft and well cooked. Switch off the stove and transfer the contents to a serving bowl .
Garnish with coriander and serve hot with steaming boiled rice or Indian bread rotis.
Health benefits of Brinjals / Aubergines:
Brinjals /Aubergines , known as baingan in Hindi, is known to be king of vegetables. High on nutrients, this vegetable has many health benefits and hence, it should consumed at least once a week. Although a lot of people don’t like the taste, if cooked well, it can be extremely delicious. Here is why this vegetable should be on list of groceries the next time you shop for vegetables.
Fibre and antioxidants are just two of the nutrients that make Brinjal /Aubergine a food that can keep cancer at bay. Fibre helps clear the toxins present in your digestive tract and has been found useful in the prevention of colon cancer. Additionally, the antioxidants help in fighting free radical damage to your cells which helps keep cancer at bay.
Great for weight loss
Brinjal /Aubergine are great for weight loss as they are low in calories with 100g of the vegetable containing just 25 calories. It is also rich in fibre which helps in promoting the feeling of satiety which means that eating a small serving will make you feel full and prevent you from overeating.
Prevent heart disease
Like most fruits and vegetables, Brinjal /Aubergine too are great for your heart. Being rich in fiber, potassium, vitamin B-6 and phytonutrients like flavonoids, this vegetable lowers the risk of heart disease. The presence of antioxidants keeps your arteries healthy and prevents heart attack.
Controls blood pressure
Brinjal /Aubergine contains potassium, an important mineral, which plays a key role in maintaining electrolyte balance in the body. It also helps in neutralizing the effects of sodium on the body thereby aiding in blood pressure control. Apart from this, increased intake of anthocyanins that are present in high amounts in brinjal /Aubergine, also lowers your blood pressure.
Good for diabetics
As brinjal /Aubergine are low in carbohydrates and high in fiber content, they are known to be good for people suffering from diabetes. This is because, the high fiber causes helps in controlling blood sugar levels in the body by controlling the absorption of glucose from food.
Lowers cholesterol in the body
Brinjal /Aubergine is rich in chlorogenic acid that acts as a powerful antioxidant agent, lowering cholesterol levels in the body. It also contains high amounts of fiber that increases the absorption of blood cholesterol by the liver to produce bile.
Gives your skin a natural glow
As we age, our skin undergoes free radical damage which can cause the appearance of wrinkles and fine lines on our faces. The antioxidants and vitamins present in brinjals /Aubergines can prevent this from happening. Additionally, it is also high in water which flushes toxins from your body and gives your skin a nice and healthy glow.
Good for your brain
Eating brinjals can prevent brain damage as it contains phytonutrients that can protect your cell membranes. These phytonutrients are also known to boost memory function and aid in transferring messages from one part of your body to another.
Help you to quit smoking
Apart from these benefits, brinjal /Aubergine is also known to have small quantity of nicotine and thus helps in quitting tobacco.
Tips you should follow while incorporating brinjal /Aubergine in your diet:
- Instead of metal knife, use a stainless steel knife to cut the vegetable as it prevents the chemical reaction between pytochemicals present in brinjal /Aubergine and metal.
- As you cut brinjal /Aubergine, put them in salt water or sprinkle salt over the pieces. This removes the compounds that render bitter taste to the vegetable. It also makes your dish more tasty and palatable.
- Brinjal /Aubergine can be added to any dishes like sambhar, pizza or pasta or can be consumed even in fried, baked, sauteed, grilled, roasted or in steamed form.
Nick’s kitchen medical Disclaimer:
- Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
- Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
- Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
- If you have a medical condition, Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
- Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.