Ingredients
2 medium-sized brinjals (eggplants), diced
1 onion, finely chopped
2 tomatoes, chopped
2 tablespoons of oil (use olive or coconut oil for a healthier option)
1 teaspoon mustard seeds
1 teaspoon cumin seeds
1 teaspoon turmeric powder
1 teaspoon red chili powder (adjust to taste)
1 teaspoon coriander powder
½ teaspoon garam masala
Salt to taste
Fresh coriander leaves for garnish
Brinjal curry, also known as baingan curry, is a popular and delicious Indian dish made with tender brinjals (eggplants) cooked in a flavorful blend of spices, onions, and tomatoes. This comforting curry pairs perfectly with rice or roti, making it a great choice for everyday meals. Not only is it tasty, but brinjal is also rich in fiber, vitamins, and antioxidants, which help support digestion and overall health. This simple and nutritious curry is a fantastic way to add more vegetables to your diet, bringing both taste and wellness to your table. This recipe from Fitelo is a healthy twist on the traditional brinjal curry, keeping the flavors intact while making it even better for your health!
How To Make Healthy Brinjal Curry At Home?
Brinjal curry is a delicious and nutritious dish that you can easily make at home. This healthy version from Fitelo uses minimal oil and fresh ingredients to keep the flavors light and wholesome.
Steps:
- Firstly, wash and dice the brinjals. Soak them in salted water for 10 minutes to prevent browning and reduce bitterness.
- Secondly, heat oil in a pan, and add mustard seeds and cumin seeds. Allow them to splutter.
- Thirdly, add the chopped onions and sauté until they turn golden brown.
- Add the chopped tomatoes, turmeric powder, red chili powder, coriander powder, and salt. Cook until the tomatoes are soft and the oil starts separating.
- Add the diced brinjals to the pan and mix well with the masala. Cover and cook on low heat for about 10-12 minutes or until the brinjals are tender.
- Once the brinjals are cooked, add garam masala and stir well. Cook for another 2 minutes.
- Finally, garnish with fresh coriander leaves and serve hot with rice or roti.
Enjoy this healthy and tasty brinjal curry as part of your everyday meal, packed with flavors and health benefits!
Moreover, NCBI research highlights eggplant’s health benefits and bioactive compounds, including antioxidants and fiber.
Nutritional Value Of Brinjal Curry
Brinjal curry is not only delicious but also packed with essential nutrients that make it a healthy addition to your diet. Here’s a breakdown of the nutritional value of brinjal curry per 100 grams:
| Nutrient | Amount per 100g |
| Calories | 80 kcal |
| Protein | 2 g |
| Carbohydrates | 10 g |
| Dietary Fiber | 3 g |
| Fats | 4 g |
| Vitamin C | 6 mg |
| Potassium | 200 mg |
| Calcium | 20 mg |
| Iron | 1 mg |
Note: This healthy curry is low in calories, rich in fiber, and packed with essential vitamins and minerals, making it a great choice for a balanced meal!
8 Health Benefits Of Brinjal Curry
Brinjal curry is not just a tasty addition to your meals; it also comes with several health benefits that make it a nutritious choice. Here are the top health benefits of brinjal curry, explained in detail:
- Rich In Antioxidants
Brinjal is packed with antioxidants like nasunin and chlorogenic acid, which help protect your body from free radicals, reduce inflammation, and lower the risk of chronic diseases. These antioxidants also promote brain health and have anti-aging properties.
- Supports Heart Health
Brinjal is a heart-friendly vegetable that helps in reducing bad cholesterol levels due to its fiber content and antioxidants. The potassium in brinjal helps regulate blood pressure, making it beneficial for heart health and reducing the risk of cardiovascular diseases.
- Aids In Weight Management
Brinjal curry is low in calories and high in dietary fiber, which helps you feel full for longer, preventing overeating. Brinjal for weight loss makes it an excellent choice for those looking to manage their weight while enjoying a flavorful dish.
- Improves Digestion
The high fiber content in brinjal aids in smooth digestion and prevents constipation. It helps in maintaining a healthy gut, promoting the growth of good bacteria, and ensuring regular bowel movements, which are essential for overall digestive health.
- Boosts Bone Health
Brinjal contains essential minerals like calcium, magnesium, and potassium that contribute to stronger bones. Regular consumption of brinjal curry can help maintain bone density and reduce the risk of osteoporosis.
- Enhances Brain Function
The phytonutrients in brinjal are known to protect the brain from damage and improve cognitive function. They help in enhancing memory, reducing the effects of aging on the brain, and supporting overall mental health.
- Promotes Skin Health
The vitamins and antioxidants in brinjal, especially vitamin C, help in maintaining healthy skin by reducing signs of aging and protecting the skin from sun damage. Regular consumption of brinjal curry can give your skin a natural glow and keep it healthy.
- Regulates Blood Sugar Levels
Brinjal has a low glycemic index, making it a great food choice for people with diabetes. The fiber content helps in controlling blood sugar spikes, improving insulin sensitivity, and maintaining stable blood glucose levels. Moreover, NCBI research shows that daily ingestion of eggplant powder improves blood pressure and mental health in stressed individuals.
Including brinjal curry in your diet not only satisfies your taste buds but also offers numerous health benefits that support overall well-being!
5 Best Brinjal Recipes At Fitelo
Try these best brinjal recipes at Fitelo, where healthy meets delicious! These recipes offer a variety of flavorful ways to enjoy brinjal, packed with nutrients and easy to prepare.
- Baingan Bharta Recipe
Baingan Bharta is a popular Indian dish made from roasted brinjal, mashed and cooked with spices and tomatoes. It’s a smoky, flavorful curry that pairs perfectly with naan or rice.
- Baingan Kachri Recipe
Baingan Kachri is a delightful and tangy brinjal dish that’s quick to prepare and bursting with flavor. This recipe combines spiced brinjal slices with a crispy texture, making it a perfect side or snack.
- Eggplant Curry Recipe
Try this delicious eggplant curry recipe for a rich, flavorful dish that’s both comforting and nutritious. Perfect for a wholesome meal, it’s easy to make and packed with healthy ingredients.
- Eggplant Fries Recipe
Try making eggplant fries for a tasty and healthier alternative to regular fries! This recipe is simple, baked to perfection, and packed with flavor while being lower in calories.
- Begun Pora Recipe
Begun Pora is a traditional Bengali dish featuring smoky, charred brinjal mashed with aromatic spices and herbs. It’s a flavorful, tangy, and nutritious recipe that’s both simple and satisfying.
Frequently Asked Questions
Is Brinjal Curry Healthy?
Yes, brinjal curry is healthy as it’s low in calories and rich in fiber, antioxidants, and vitamins that support heart health, digestion, and weight management.
Can I Use Other Vegetables In Brinjal Curry?
Yes, you can add vegetables like potatoes, peas, or bell peppers to enhance flavor and nutritional value, making the curry more wholesome and diverse.
How Do I Reduce Bitterness In Brinjal Curry?
To reduce bitterness, soak diced brinjals in salted water for 10 minutes before cooking. This helps remove the bitter compounds effectively.
Can Brinjal Curry Help In Weight Loss?
Yes, brinjal curry is low in calories and high in fiber, making it filling and ideal for weight loss when included in a balanced diet. Moreover, NCBI research highlights the nutritional value of eggplant cultivars and gene variations affecting phenolics.
What Can I Serve With Brinjal Curry?
Brinjal curry pairs well with steamed rice, roti, or naan. It also complements lentils, making a complete, nutritious meal.
Contact Us Today
Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!
Disclaimer
This recipe was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
Idli also called rice cake, is arguably one of the…