The bright-hued purple eggplant or brinjal is one of the most common tropical harvests in India. Although it does not have any distinct fragrance or appealing taste, it can be easily incorporated into a variety of dishes like dals, soups and curries, in addition to supplying a multitude of health benefits. Also Read: Surprising Benefits of Eggplant-The King of Vegetables
Incredible Benefits Of Eggplant For Wellness:
Eggplant is blessed with the goodness of vital minerals like iron, magnesium, manganese, B vitamins and vitamin C, for optimal metabolism, promoted nervous system functioning and bolstered immunity. It contains noteworthy levels of dietary fibers, is low on calories and provides ample proteins, making it an ideal vegetable to include in weight loss regimes as well as diabetic diets. Apart from being an easy-to-cook veggie that can be roasted, fried, grilled or mashed into a gravy, eggplants also promote heart wellness, prevent cancer and decrease the risk of chronic disease, due to their inherent valuable anthocyanin and phenolic antioxidants.
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Tasty And Healthy Eggplant Recipes:
Go ahead and whip up these delicious eggplant recipes that will guarantee a fit body and sound mind for one and all in your family.
Gutti Vankaya Kura
This is an aromatic traditional recipe from the South Indian state of Andhra Pradesh. “Gutti Vankaya” literally translates to whole brinjal in Telugu and this mouth-watering dish is prepared by infusing small-sized entire eggplants with an eclectic mix of spices, cooked in a flavourful curry.
8 small-sized brinjals
3 tbsp vegetable oil
1 twig of cinnamon
5 cardamom pods
5 pieces of cloves
2 green chillies, cut into small pieces
2 tsp jeera or cumin seeds
1 tsp mustard seeds
2 garlic segments, minced
1 big onion, finely chopped
1 tomato, sliced
10 – 12 curry leaves
Spice powders – turmeric, red chilli, coriander, cumin, as required
Salt, as per taste
1 cup coconut paste
2 tbsp tamarind extract
A sprig of coriander leaves
2 cups of water
Deep fry the brinjals in some oil, in a pan on high flame and set aside.
In a vessel, heat a bit of oil, sauté cinnamon, cloves, cardamom, along with green chillies, cumin seeds, mustard seeds and garlic.
Next, transfer the cut onions, cook well and then add the tomatoes, curry leaves and spice powders.
Pour in the coconut paste, add required salt and cook on medium flame to obtain a thick consistency.
Add the tamarind extract and some water, along with the fried brinjals, simmer for 5 – 7 minutes to allow all the flavours to blend in.
Garnish the gravy with some fresh coriander leaves and serve the gutti vankaya kura hot with warm rice for lunch or dinner.
Eggplants or brinjals possess significant amounts of dietary fibers as well as polyphenol antioxidants. These compounds help to lower blood sugar levels and manage diabetes symptoms. Curry leaves not only treat anaemia, being naturally rich in iron, but also promote hair growth by means of their vast content of B vitamins. Comprising a treasure trove of nutrients including potassium and anti-inflammatory elements, cardamom or elaichi augments heart health, aside from relieving cough and cold. Also Read: Elaichi: Marvellous Health Benefits Of This Aromatic Spice
This simple, mildly flavoured recipe originates from the North Indian state of Punjab. “Baingan” meaning brinjal in Punjabi, this “Bharta” or mashed vegetable curry is tasty, easy on the tummy and essentially comfort food for the soul.
1 large brinjal
1 medium-sized onion, finely chopped
2 tomatoes, cut into pieces
5 garlic cloves, minced
1 green chilli, chopped
Salt, as needed
2 tbsp groundnut oil
A bunch of mint leaves
Dry roast the brinjal in a pan, peel the skin and set aside.
Heat oil in a vessel, sauté the onions, then add the garlic, green chilli and tomatoes and cook well for 5 minutes.
Now, transfer the smoked brinjal into the pan and stir continuously, until it gets mashed and blends with the onion-tomato paste.
Season with the required amount of salt and cook on low flame for 5 -7 minutes.
Top off the curry with fresh mint leaves and enjoy the baingan bharta along with rotis, chapatis, naans or phulkas for lunch or dinner.
Brinjal or eggplant offers a plethora of wellness incentives, owing to its high vitamin B3, B6 content that elevates brain functions and boosts memory and concentration. Thanks to the profuse quantities of quercetin antioxidants, onions aid in lowering the risk of cancer. Tomatoes are a storehouse of beneficial compounds, such as vitamins A, C and carotenoids, which promote healthy vision and enrich skin texture.