SOYA BHARVA BAINGAN-(HIGH PROTEIN STUFFED BRINGAL)
Nutrition with Vibha
March 27, 2025
super easy
Soya Bharva Baingan (High Protein Stuffed Brinjal)
Ingredients
Ingredients:
- 3 cups Brinjals medium sizes of the small variety, preferably green
- 2 tbsp Soya granules
- 1 medium Onion chopped
- 2 tbsp Coconut scraped
- 2 tbsp Roasted peanuts coarsely ground
- 1 tbsp Coriander leaves chopped
- 1 tbsp Goda masala*
- 2 tsp Chili powder
- ½ tsp Turmeric powder
- 1 tsp Dry coriander -cumin powder dhana-jeera powder
- 1 tsp Sesame seeds
- ½ tsp Mustard seeds
- 2 tsp Jaggery
- 1½ tbsp Tamarind pulp, or to taste
- Salt- to taste
- 2 tbsp Oil
Instructions
- Soak the soya granules in hot salted water for 5-7 minutes, squeeze out the water and keep aside
- In a mixing bowl, add the soaked soya granules, scraped coconut, coarsely powdered roasted peanuts, chopped coriander leaves, half of the chopped onion, chili powder, turmeric powder, goda masala, dry coriander- cumin powder, jaggery, salt and mix well
- Slit the brinjal into four by giving two vertical uts, do not cut till the end, soak in salted water for 2-3 minutes, drain, keep aside.
- Taste the stuffing , adjust seasoning, divide into 8-10 portions
- Take each slit brinjal and gently fill it with the stuffing
- Heat oil in a deep non-stick pan, add mustard seeds, when they crackle add the sesame seeds and the remaining chopped onion
- saute for a minute, place all the brinjals on the onions, after a minute or so turn over,
- Sprinkle some water over the brinjals, place a tight fitting lid after washing the lid
- Cook on a very low flame, monitor the brinjals by turning hem intermittently, sprinkle more water if needed
- When almost done ad the tamarind pulp, mix gently, simmer for a little more time
- When done, serve hot with millet roti and chas
- *goda masala is a maharashtrian masala it is readily available,, you can add some garam masala if you don’t have the goda masala
Notes
Highlights
- Biotin, copper, niacin, folate, manganese, vitamin E, thiamine, phosphorus, and magnesium are abundant in peanuts.
- Soya granules provide a vegetarian protein source, while brinjal and coconut add fibre to the meal.
- Tamarind pulp contains a lot of phytonutrients.
| Energy | 183 kcal |
| Carbohydrate | 12 g |
| Protein | 3 g |
| Fat | 10 g |
| Calcium | 28.3 mg |
| Iron | 0.9 mg |
| Total fiber | 5.9 g |
| Soluble fiber | 1.3 g |
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