COOKBOOK,

Vangyache Bharit

Sunday, December 25, 2016 Shubhangi Kumbhar 0 Comments

Preparation Time: 15 minutes;  Cooking Time: 15 minutes.





Ingredients :


Brinjal / Eggplant 100 g
Onion small (38g)
Cilantro / Coriander (4g/0.25 cup)
Salt 1 tsp
Red chili powder 1tsp (2.7g)
Turmeric 1 tsp (2.2g)
Veg. oil 1 tbsp.

Recipe :


First, wash Brinjals . Smear Brinjals with oil (olive oil / veg. oil).
Roast the Brinjals till internals of brinjals are cooked. Insert a spoon/knife into a brinjal, check if it is soft and squashy, if not, continue roasting. It should be cooked evenly and from within.
Remove roasted brinjals in a pan and let it cool, then peel the skin of roasted brinjals. Finally, smash the brinjals.
Take a bowl and add finely chopped onions, then add mashed brinjals and mix it evenly.
Then add red chili powder, salt, turmeric powder, and finely chopped coriander and mix it well.
Serve it with chapati or with bakari. But it tastes good with Jowar or Bajara bhakari.

Dietary Comments:

  • Calorie count based on a 2,000 calorie diet. One serving contains 117 calories.


Calories
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Eggplant 100g
25
6g
0.2g
1g
Vit.B6-5%
Vit.C-3%
Sodium-2mg
Potassium 229mg (6%)
Iron-1%
Magnesium -3%
Onion 38g (1SLICE large)
15
3.5g
0
0.4g
Vit.C-4%
Sodium-2mg
Potassium55mg (1%)
Magnesium -1%
Cilantro 4g (0.25 cup)
1
0.1g
0
0.1g
Vit.C-1%
Vit.A-5%
Sodium-2mg
Potassiu22mg (0%)
Salt 1 tsp
0
0
0
0
0
Sodium- 2325g (96%)
Chilli powder 1tsp (2.7g)
8
1.3g
0.4g
0.4g
Vit.B6-5%
Vit.A-16%
Sodium-44mg (1%)
Potassium 53mg (1%)
Iron-2%
Magnesium -1%
Turmeric 1tsp (2.2g)
8
1.4g
0.2g
0.2g
Vit.C-1%
Sodium-1mg
Potassium 56mg (1%)
Iron-4%
Magnesium -1%
Veg. oil ½ tbsp.
60
-
6.8 g
-
-
-
Total
117


Health Benefits of Brinjals / Eggplant :


Brinjals are the richest source of vitamins, minerals, and dietary fiber.
Great source of dietary fiber, which is essential for gastrointestinal health and regular bowel movement.
It contains antioxidants, which helps to defense against a variety of diseases.
It is beneficial for bone health, it increases bone mineral density, its calcium and iron content improves bone health and strength.
It contains no fat or cholesterol, so it is a very healthy food for weight loss.


Best Time To Eat :


    It is good to eat vangyche bharit for lunch as well as for dinner.

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