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MEALS THAT HEAL

Purple splendour

The vegetable is a rich source of dietary fibre, potassium, iron and vitamins

LOW IN CALORIES Brinjal

Brinjal is native to south India and Sri Lanka. It is an annual, which grows 40-150 cm in height, with large coarsely lobed leaves 8-16 cm in length and 5-8 cm in width. The flowers are white to purple, with a five-lobed corolla and yellow stamens.

The fruit is a fleshy berry, large and pendulous, and may be purple or white. It contains numerous small and soft seeds. It is cultivated in south and east Asian countries. In tropical and subtropical climates, brinjal grows well in any kind of soil.

Medicinal uses

As brinjal is high in potassium and low in calories, it is suitable for diabetics and those who are hypertensive and obese. Brinjal is a storehouse of iron, vitamins and nutrients. Traditionally, in Asian countries, brinjal is used widely in various medicines. Recent findings show that brinjal has cholesterol-reducing properties. In Thailand, a folk remedy is to eat the fruit raw to get relief from cough and sore throat. However, it is bitter in its raw state and should be cooked to make it palatable.

In cuisine

When cooked, brinjal becomes tender and develops a rich, complex flavour. Dipping in salt water and rinsing the sliced brinjal can remove much of its bitterness. It has an ability to absorb a lot of cooking fat. Brinjal has high moisture content and the excess liquid that oozes out during roasting or baking should be used to retain the flavour. This vegetable lends itself to different cooking methods such as sautéing, grilling, baking, frying and barbecuing.

Raw brinjal contains only 24 kcal per 100gm, whereas each 100gm of the same brinjal provides 200gm of potassium. Brinjal has a small amount of calcium, phosphorous, folic acid, sodium and vitamin C and is a rich source of dietary fibre.

Cooking tips

Always soak brinjal in salt water once it is cut for cooking. Never overcook or add too much water to the dish or it will get mashed.

Use brinjal separately or in combination with other vegetables to make a tasty dish. Always cover the vegetable while cooking.

Now for a recipe.

Baba GHanoush

Ingredients

Big brinjal: 2
Tahini: 50 ml
Garlic: 15 gm
Lemon juice: 20 ml
Ground cumin: 10 gm
Salt to taste
Mint: 3 gm
Parsley: 20 gm
Olive oil: 50 ml

Method: Place the brinjal on a hot grill for 30 to 40 minutes. Scoop out the flesh and discard the skin. Put the flesh along with garlic, lemon juice, ground cumin, tahini and salt in a blender and blend it.

Check the seasoning, serve topped with olive oil and chopped parsley.

This is eaten in many ways, including as a dip with whole wheat bread or crackers or as a spread on pita bread.

HRUDANANDA BEHERA

Sous Chef, Hip Asia,
Taj Connemara

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