AI-generated photo.
Bangladeshi · Bangladesh
Mashed eggplant bhorta
Also called বেগুন ভর্তা
Mashed eggplant bhorta, a dish from Bangladesh (বেগুন ভর্তা).
Pai editors’ mark 4 / 5
Plan, list, and collections
Mashed eggplant bhorta is cooked in Bangladesh as its own dish. Char the eggplant, mash it with onion, chili, and mustard, and salt it last. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
83
Health score
Light & nourishing
Healthy
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 6%
- Carbs 35%
- Fat 59%
Suits · Diabetes-friendly
Sugar, fiber, and the starch mix sit in a gentler range. Your own portion still decides the day.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 1.7 g, under the 25 g mark.
Suits · Low sodium
About 392 mg of sodium, under the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Suits · Vegan
No meat, fish, egg, dairy, honey, or gelatin in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Watch · Gentle when sick
The heat is more than a gentle bowl wants.
Watch · Kid-friendly
The heat is above a mild mark.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Neutral oil62 kcal
- Eggplant28 kcal
- Red onion13 kcal
- Mustard seed3 kcal
- Thai chili1 kcal
- Cilantro1 kcal
Glycemic load
Estimated glycemic load for this count: 2.7. The bands come from the ingredient table.
Portion
One serving is about 108 kcal. Two portions would be about 216 kcal if you want a fuller plate.
Allergens. None flagged in the required list.
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 81 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Stir in a handful of spinach or cabbage near the end.
More fiber without a new sauce. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 108 kcal | 5% |
| Protein | 1.7 g | 3% |
| Carbohydrate | 10.2 g | 4% |
| Fiber | 4.2 g | 15% |
| Total sugars | 5.9 g | 12% |
| Fat | 7.5 g | 10% |
| Saturated fat | 1.1 g | 6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 392 mg | 17% |
| Potassium | 340 mg | 7% |
| Calcium | 19 mg | 1% |
| Iron | 0.4 mg | 2% |
| Magnesium | 22 mg | 5% |
| Zinc | 0.3 mg | 3% |
| Vitamin A | 14 mcg | 2% |
| Vitamin C | 10.3 mg | 11% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E · estimate | 1.3 mg | 9% |
| Vitamin K · estimate | 55 mcg | 46% |
| Thiamin (B1) | 0.1 mg | 4% |
| Riboflavin (B2) | 0.1 mg | 4% |
| Niacin (B3) | 0.8 mg | 5% |
| Vitamin B6 · estimate | 0.2 mg | 9% |
| Folate · estimate | 43 mcg | 11% |
| Vitamin B12 | 0 mcg | 0% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Sodium stays in a comfortable range.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Oven
- Sheet pan
- Scale
- Tongs
- Cooling rack
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Eggplant1 eggplant450 g
Mustard seed1 tsp2 g
Red onion1 onion120 g
Thai chili3 chilies12 g
Neutral oil2 tbsp30.77 ml
Kosher salt1 tsp4 g
Cilantro0.5 cup15 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Stir in a handful of spinach or cabbage near the end.. More fiber without a new sauce.
Method
AI-generated photo.
1Heat the oven and put the pan in so the food starts on a hot surface. For Mashed eggplant bhorta, start here: char the eggplant, mash it with onion, chili, and mustard, and salt it last.
AI-generated photo.
2Char the eggplant, mash it with onion, chili, and mustard, and salt it last.
Cook 20 min
AI-generated photo.
3The outside should color and the center should reach a safe temperature. Stop when this is true of Mashed eggplant bhorta: Char the eggplant, mash it with onion, chili, and mustard, and salt it last.
AI-generated photo.
4Rest, then carve or spoon onto plates. Mashed eggplant bhorta is eaten in Bangladesh as this plate, with the sauce or garnish that belongs to it.
How you know it is done
Mashed eggplant bhorta is done when the outside has color and the center is cooked through for the protein in the pan.
If it goes wrong
- Mashed eggplant bhorta looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Mashed eggplant bhorta spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Mashed eggplant bhorta, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven, not a raw salad.
How this dish helps your daily life
- Mashed eggplant bhorta is cooked by roast in Bangladesh. The steps follow that technique, including the timing above.
- Every ingredient is weighed, so the fiber, fat, and salt on the panel match this plate.
Notes
Pregnancy. There is no alcohol in the required list. Wash produce and use pasteurized dairy if you add it.
Allergens in the required list: none flagged.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.