Mirch Baingan Ka Salan
Mirch Baingan Ka Salan is a traditional Indian curry made with green chilies, eggplants (baingan), and a flavorful ground masala paste. This dish is rich in fiber, vitamins, and minerals, making it a perfect addition to a weight management diet. The use of minimal oil and nutrient-dense ingredients ensures that it is both healthy and satisfying.
Nutrition Facts
Per serving
Energy
181 kcal
Protein
6 g
Carbs
14 g
Fat
11 g
Fiber
9 g
Ingredients
Brinjal - all varieties
400 gms (400g)
Sesame Seeds
1 tbsp (15g)
Raw Peanut
2 tbsp (30g)
Chillies, green-3
100 gms (100g)
Red chilli Powder
0.5 tsp (2.5g)
Common salt
0.5 tbsp (7.5g)
Fresh Coriander Leaves (chopped)
1 tbsp (5g)
Olive Oil
2 tsp (10g)
Turmeric powder
0.25 tsp (1.25g)
Garam Masala
0.25 tsp (0.75g)
Coconut (Fresh)
0.5 pieces (25g)
Cumin seeds
1 tsp (5g)
Coriander seeds
2 tsp (10g)
Tamarind, pulp
2 tbsp (30g)
Curry leaves
10 number (2g)
Plain Water
1 medium cup (250g)
Instructions
Preparation
1-Prep vegetables: Slit eggplants into quarters (keep whole). Slit green chilies lengthwise and remove seeds if less spicy.
2- Roast masala: Dry roast peanuts, sesame, coconut, coriander, cumin, & fenugreek, until aromatic. Cool.
3-Make paste: Blend roasted ingredients with tamarind pulp and water into a smooth paste.
Cooking Steps
Heat oil in a large pan or kadhai over medium heat. Add the slit eggplants and chilies, and sauté until they are lightly browned. Remove and set aside.
In the same pan, add the remaining oil. Add curry leaves and the prepared masala paste. Sauté the paste for 5-7 minutes on low heat, stirring frequently.
Add turmeric powder, red chili powder, garam masala, and salt to the masala paste. Mix well.
Add 1 cup of water to the pan to adjust the consistency of the gravy. Let it come to a boil.
Gently place the sautéed eggplants and chilies into the gravy. Cover and simmer for 10-12 minutes until the eggplants are soft and cooked through.
Garnish with fresh coriander leaves and serve hot.