Baghare Baingan / Tempered Eggplant, hyderabadi style

In honor of National Heart awareness month I am sharing a heart healthy recipe today which your family will enjoy and your heart will love. Baghare baingan or tempered eggplants is a classic dish from the city of Hyderabad, that contains healthful nutrients from seeds and nuts. It is made with baby eggplants and is cooked twice, first shallow fried and then later cooked in fragrant and delicious gravy.  I didn’t fry the eggplants prior as recommended but simmered them directly in the gravy, creating a healthier version of the traditional dish.  The dish involves a few steps to prepare but when your loved ones appreciate just after one bite you’ll know it was worth the effort.

When I say heart healthy, the ingredients you use, the way you cook and the portion size make a big difference (the above photo is one serving). A low fat, high fiber diet, with plenty of fruits and vegetables, whole grains and healthy protein is recommended for a healthy and balanced diet. One should also limit the intake of sugar, salt, calories and unhealthy fats. In addition to a healthy diet, regular exercise is important to reduce the risk of heart disease.  I have always been careful with my cooking but since my in-laws started living with us I am more careful. This is because my FIL had coronary bypass surgery two years ago and I don’t want to be the reason behind him getting sick.

Let’s talk about the main element of this dish. Eggplant is a low calorie vegetable loaded with vitamins, minerals and dietary fiber. It also contains other compounds that promote good health, prevent cancer and lower cholesterol. There  is an extremely beneficial antioxidant compound found in the peels of eggplant, called nasunin, that has antiangiogenic abilities. It means it can help prevent cancer’s angiogenesis ability which creates tumor growth. Once you realize how beneficial eggplant is to your health you might want to consider adding it to your diet.

Eggplants come in a variety of shapes and sizes. Those eggplant that are smaller tend to have  a mild flavor and the interesting thing is that they can absorb flavors of all kinds from delicate to spicy and tangy. Did I mention this dish has a thick creamy base made with peanuts, sesame, coconut, poppy seeds and spices? Many people are hesitant to eat nuts and seeds because they are high in fat, but your body actually needs fat to function properly. Strange but true.  Fats are a major source of energy and helps you absorb some vitamins and minerals. So, don’t be afraid of the fats, go for the good ones but limit your intake to between 20%-35% of total calories. Nuts and seeds are good fats and a convenient source of protein and fiber and helping control your blood sugar and appetite. While shredded coconut isn’t very healthy, it does provide a significant amount of fiber.

This dish is one amazing way to eat eggplants and the tangy nutty sauce is so good,  it makes you want to lick the plate. For convenience I used natural  peanut butter and home made sesame paste in place of  peanuts and sesame, you can use whatever you want. Baghare baingan is best enjoyed with hyderabadi biryani, but it equally goes well with steamed rice or chapati.