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Soya Bharva Baingan (High Protein Stuffed Brinjal)

Prep Time 24 minutes
Cook Time 25 minutes
Course dinner|lunch
Servings 4
Calories 183 kcal

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
  • 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.
NUTRIENT VALUES PER SERVING
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