Brinjals/ Egg plant are known as baingan in Hindi. This vegetable is known as the king of vegetables. Brinjals/ Egg plant are high on nutrients, and have many health benefits and therefore it should be consumed at least once a week.Well cooked Brinjals/ Egg plant is very delicious.
Hi friends ! Brinjals/ Egg plant are good for weight loss as they are low in calories. Brinjals/ Egg plant are also rich in fiber which helps in the feeling full for longer period and prevents us from overeating. Here is a very tasty yet easy to cook recipe for an awesome result! Baby Brinjals/ Egg plants stuffed with spice mix and cooked on slow fire.
Preparation Time : 15 minutes
Cooking Time: 20 minutes
Curse: Main Indian, Vegetable dish
Cuisine: Indian , Andhra pradesh
Serves : 6
- 250 grams baby brinjals/ egg plant / baingan
- 2 medium size onions, chopped into small pieces
- 12 pods Garlic, mashed well
- 1 tsp Ginger , finely grated
- 2 tsp Coriander powder
- 1/2 tsp Turmeric powder
- 1/2 tsp Red chili powder
- 2 tsp Sesame seeds /til
- 2 tbs Peanuts
- 1 tsp Cumin seeds
- 1 tsp Poppy seeds /khuskhus
- 2 tbsp Dry coconut /copra, finely desiccated
- 1/2 tsp Fenugreek / Methi seeds
- 1 level tsp Salt / or to taste
- 1 tsp sugar
- 3 tsp Tamarind pulp
- 1 sprigs Curry leaves
- 4 tbsp Olive oil
Wash thoroughly baby brinjals/ egg plant / baingan and slit the brinjals, lengthwise, into four, but leave the stems on, so the eggplants remain joined at the stem. Keep aside.
In a heavy bottom pan /wok /kadahi dry roast cut onions till they turn light golden brown. keep aside for cooling.
In a heavy bottom pan dry roast together cumin seeds, coriander powder, sesame seeds, peanuts, poppy seeds, dry coconut and fenugreek seeds till they begin to give out a nice aroma, stirring continuously on medium to low flame. Switch off the stove ,cool the roasted spices.
In a grinder take together roasted onions, roasted spices, ginger, garlic, salt, turmeric powder, red chili powder and sugar and grind to a very fine paste.
Add tamarind pulp to the spice paste and mix well. Stuff each baby brinjals/ egg plant / baingan with this spice paste and keep the left over spice paste aside.
In a heavy bottom pan / wok / kadahi heat olive oil add curry leaves and sauté for a few seconds. Gently slid in the stuffed brinjals and sauté for about ten minutes on medium flame.
Add the left over spice paste to the sauteed baby brinjals/ egg plant / baingan and mix gently. Add one cups of water, bring it to a boil. Reduce the heat to low flame cover and cook till the baby brinjals/ egg plant / baingan are fully cooked.
Serve hot. An excellent accompaniment to boiled white rice or any Indian bread of choice!
Health benefits of Brinjals / egg plant / Baingan :
Fibre and antioxidants are just two of the nutrients that make brinjal a food that can keep cancer at bay.
Great for weight loss
Brinjals 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 fiber 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, brinjals 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 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, also lowers your blood pressure.
Good for diabetics
As brinjals 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
Brinjals is rich in chlorogenic acid that acts as a powerful antioxidant agent, lowering cholesterol levels in the body. It also contains high amounts of fibre 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 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 is also known to have nicotine and thus helps in quitting tobacco. However, you’ll have to eat 10 kg of the vegetable to get as much nicotine into your body as a cigarette.
Tips you should follow while incorporating brinjal 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 and metal.
- As you cut brinjal, 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 can be added to any dishes like sambhar, pizza or pasta or can be consumed even in fried, baked, sauted, grilled, roasted or 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.