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vegetable

begun.

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Recipes with begun + Add to pantry

SERVING

CALORIES

PROTEIN

0.98g

CARBS

5.9g

FAT

0.18g

FIBER

3.0g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories25kcal—

Protein0.98g2%

Carbohydrates5.9g2%

Fiber3.0g11%

Sugar3.5g7%

Total fat0.18g0%

Saturated fat0.03g0%

Trans fat0g—

Cholesterol0mg0%

Water92.3g—

MINERALS

Sodium2.0mg0%

Potassium229mg5%

Calcium9.0mg1%

Iron0.23mg1%

Magnesium14mg3%

Phosphorus24mg2%

Zinc0.16mg1%

Copper0.08mg9%

Manganese0.23mg10%

Selenium0.30µg1%

VITAMINS

Vitamin A1.0µg0%

Vitamin C2.2mg2%

Vitamin D0µg0%

Vitamin E0.30mg2%

Vitamin K3.5µg3%

Thiamin (B1)0.04mg3%

Riboflavin (B2)0.04mg3%

Niacin (B3)0.65mg4%

Pantothenic acid (B5)0.28mg6%

Vitamin B60.08mg5%

Folate (B9)22µg6%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup145g

HEALTH BENEFITS

Why eat it.

✓Rich in antioxidants, particularly nasunin found in the skin, which helps protect brain cells from free radical damage.
✓High in fiber and low in calories, aiding in weight management and promoting digestive health.
✓Contains polyphenols that may help with blood sugar control by reducing sugar absorption and increasing insulin secretion.
✓A good source of manganese, a mineral essential for bone health and metabolism.

COOKING TIPS

In the kitchen.

1Salt sliced or cubed eggplant and let it rest for 30-60 minutes to draw out moisture and bitterness, resulting in a creamier texture and less oil absorption when fried.
2Roasting or grilling whole eggplant until the skin is charred and the flesh is soft is ideal for making dips like baba ghanoush or mashed dishes like 'begun bhorta'.
3Eggplant acts like a sponge for oil. To reduce oil absorption, you can brush it with oil instead of pouring oil into the pan, or briefly microwave it before frying.
4It pairs well with strong flavors like garlic, tomatoes, herbs (basil, oregano), and spices (cumin, coriander) in stews, curries, and layered dishes.

STORAGE

Keep it fresh.

Store whole, unwashed eggplant in the crisper drawer of the refrigerator for 5-7 days.
Avoid storing near ethylene-producing fruits like apples and bananas, as it can hasten spoilage.
Once cut, eggplant discolors quickly; submerge pieces in acidulated or salted water to prevent browning before cooking.

FAQ

Frequently asked questions.

Is begun healthy?

Yes, begun is highly nutritious as it is low in calories and rich in fiber. It contains essential minerals like manganese for bone health and potent antioxidants, particularly nasunin in the skin, which helps protect brain cells from oxidative stress.

Is begun good for weight loss?

Begun is an excellent food for weight management because it contains only 25 calories per 100g. Its high fiber content promotes a feeling of fullness, which can help reduce overall calorie intake throughout the day.

Is begun keto-friendly?

Yes, begun is considered keto-friendly. With approximately 5.88g of total carbohydrates and nearly 3g of fiber per 100g, its low net carb count makes it suitable for low-carb and ketogenic diets.

Can diabetics eat begun?

Begun is beneficial for individuals with diabetes due to its high fiber and polyphenol content. These components can help regulate blood sugar levels by slowing down sugar absorption and potentially increasing insulin secretion.

What does begun taste like?

Begun has a mild, slightly earthy, and savory flavor with a hint of bitterness when raw. Its unique spongy texture allows it to absorb the flavors of oils, spices, and sauces exceptionally well during cooking.

Do I need to peel begun before cooking?

It is generally recommended to keep the skin on, as it contains the majority of the vegetable's antioxidants, such as nasunin. However, if the begun is very large or old, the skin may become tough and bitter, in which case peeling is optional.

How do I remove the bitterness from begun?

To reduce bitterness, slice the begun and sprinkle the pieces with salt, letting them sit for 20 to 30 minutes. This 'sweating' process draws out the bitter juices; simply rinse the slices and pat them dry before cooking.

How should I store begun?

Store begun in a cool, dry place or in the crisper drawer of your refrigerator for up to 5-7 days. Avoid storing it near ethylene-producing fruits like bananas or tomatoes, as this can cause the begun to overripen and spoil quickly.

How do I know if begun has gone bad?

A fresh begun should have firm, shiny skin and a bright green stem. If the skin appears shriveled, the flesh feels soft or mushy, or if there are large brown patches inside when cut, the vegetable is likely spoiled.

What are the most common ways to cook begun?

Begun is extremely versatile and can be roasted, grilled, sautéed, or deep-fried. Popular preparations include 'Begun Bhaja' (spiced fried slices) and 'Begun Pora' (char-roasted and mashed with mustard oil and onions).

RECIPES