dinnervegetarianIndian

Baingan Bharta with Spiced Lentil Dal

Name: Baingan Bharta with Spiced Lentil Dal
Total time: 40 min
Yield: 4 servings
Cuisine: Indian
Ingredients: 1 cup red lentils; 3 cups water; 0.5 tsp turmeric; 2 large eggplants; 2 tbsp olive oil; 1 tsp cumin seeds; 2 cloves garlic; 1 tsp ginger; 1 green chili; 1 large onion; 2 green chilies; 2 tomatoes; 1 tsp salt; 2 tbsp fresh coriander

40 min 4 servings 462 kcal

A hearty Punjabi-inspired dinner featuring smoky Baingan Bharta paired with protein-rich Spiced Lentil Dal. This meal combines fiber-packed eggplant and low-GI lentils for sustained energy and balanced nutrition. Perfect for a comforting, vegetarian-friendly feast.

Ingredients

1 cup red lentils
3 cups water
0.5 tsp turmeric
2 large eggplants
2 tbsp olive oil
1 tsp cumin seeds
2 cloves garlic
1 tsp ginger
1 green chili
1 large onion
2 green chilies
2 tomatoes
1 tsp salt
2 tbsp fresh coriander

Nutrition

Calories462kcal

Protein17g

Carbs50g

Fat16g

Fiber8g

Instructions

1Rinse the lentils thoroughly under cold water until the water runs clear, then place them in a medium pot with water and turmeric. Bring to a gentle boil over medium heat, then reduce to a simmer for 25-30 minutes, stirring occasionally, until the lentils are soft and mushy.
2Place eggplants directly on a gas flame or under a broiler at 250°C, turning every 3-4 minutes for 12-15 minutes, until the skin is completely charred and the flesh feels soft when pressed. Look for a wrinkled, blackened exterior as a cue.
3Remove eggplants from heat and let them cool in a bowl for 5 minutes. Peel off the charred skin carefully, then mash the soft pulp with a fork or potato masher until smooth but slightly chunky for texture.
4Heat olive oil in a small pan over medium heat, add cumin seeds and let them sizzle for 30 seconds until fragrant. Add minced garlic, ginger, and chopped green chili, sautéing for 1-2 minutes until golden and aromatic, then stir this tempering into the cooked lentils.
5Heat olive oil in a large pan over medium heat, add cumin seeds and let them crackle for 30 seconds. Add chopped onion, sauté for 5-7 minutes until golden brown, then stir in minced garlic, ginger, and chopped green chilies, cooking for another 2 minutes until fragrant.
6Add chopped tomatoes to the pan, cooking over medium heat for 5-6 minutes, stirring occasionally, until they break down into a mushy, sauce-like consistency. Mash lightly with the back of a spoon to speed up the process.
7Stir in the mashed eggplant pulp and salt, mixing well to combine with the tomato-onion base. Cook on low heat for 8-10 minutes, stirring occasionally, until the flavors meld and the mixture thickens slightly. Garnish with chopped fresh coriander just before serving.
8Adjust the consistency of the dal by adding a splash of water if too thick, then simmer for 2-3 minutes on low heat to blend the tempering flavors. Add salt and garnish with chopped fresh coriander before serving.

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