Sula Meatless Monday: Health Benefits & Our Signature Eggplant Curry + Recipe
Did you know that eggplant, the star of Bhaigan Bharta, is packed with powerful antioxidants and essential nutrients? Often overlooked in Western kitchens, this vibrant vegetable is low in calories, high in fiber, and rich in polyphenols plant compounds that support blood sugar control and reduce inflammation. Eggplants are also a source of vitamins C and K, and are known to promote heart health and digestion. In Indian cooking, this humble ingredient is transformed into something extraordinary.
At Sula Indian Restaurant in Vancouver, our Meatless Mondays are a tribute to fresh vegetables and traditional recipes that bring out their best. One such classic is Bhaigan Bharta a comforting North Indian eggplant curry that’s rich in smoky flavor, aromatic spices, and homestyle goodness.
As part of our kitchen ritual, we begin each morning prepping fresh vegetables, slow-caramelizing onions (the secret to every great curry!), and grounding whole spices that eventually bring dishes like Bhaigan Bharta to life. And now, we’re sharing our beloved recipe with you.
Ingredients
2 Purple round large eggplant (or 3 medium), firm and glossy
4 medium tomatoes, finely chopped
3 medium cooking onions, finely chopped
2 to 3 green chilies, finely chopped
1 to 2-inch piece of fresh ginger, grated
1½ tablespoons chopped fresh coriander leaves (for garnish)
1 teaspoon cumin seeds
2 teaspoons red chili powder (adjust to heat preference)
Salt, to taste
2 tablespoons oil (vegetable or mustard oil recommended)
Instructions
Step 1: Roast the Eggplant
Preheat your oven to 350°F (175°C).
Wash and dry the eggplant. Prick all over with a fork to release steam.
Place on a baking tray and roast for 40 to 45 minutes, turning once halfway through, until the skin is wrinkled and the flesh is soft.
Allow to cool. Peel off the charred skin, discard the stem, and mash the pulp thoroughly with a fork. Set aside.
Optional for added smokiness: Roast directly over an open flame until blackened on all sides. Transfer to a bowl, cover for 10 minutes to steam, then peel and mash.
Step 2: Prepare the Masala
In a heavy-bottomed pan, heat 2 tablespoons oil over medium heat.
Add cumin seeds and let them crackle for a few seconds.
Add chopped onions and sauté for 6 to 8 minutes until golden and translucent.
Stir in grated ginger and green chilies. Cook for 1 to 2 minutes until aromatic.
Add red chili powder and cook for another 2 to 3 minutes to develop flavor.
Mix in the chopped tomatoes and a pinch of salt. Cook for 5 to 7 minutes until the tomatoes break down into a thick paste.
Step 3: Combine and Finish
Add the mashed eggplant to the masala mixture. Stir thoroughly to combine.
Cook for 6 to 8 minutes, stirring occasionally, until everything is well-blended and slightly caramelized.
Taste and adjust salt as needed.
Remove from heat and garnish with chopped coriander.
Serve Bhaigan Bharta hot with roti, paratha, or basmati rice. It also pairs beautifully with jeera rice or a simple dal for a comforting, balanced Indian meal.
Pro Tips from Chef Kailash
Always use fresh, firm eggplants for the best texture and flavor.
Cook onions until fully caramelized to bring out sweetness and depth.
For added richness, you can finish the curry with a small drizzle of mustard oil just before serving.
Sula Indian Restaurant in Vancouver proudly offers traditional dishes like Bhaigan Bharta as part of our commitment to authentic Indian cuisine. Whether you’re dining in, ordering takeout, or enjoying food delivery near Main Street, our award-winning kitchen brings India’s rich culinary heritage to your table.
Try Bhaigan Bharta at Sula Indian Restaurant today:
