The numbers and ingredients that make this recipe work for PCOS. Macros are per serving.
Traditional Maharashtrian curry popularly known as Bharli Vangi or "Stuffed Eggplant" is an exotic dish made with baby eggplants/ brinjals stuffed with spicy masala sweet and tangy gravy.
http://www.vahrehvah.com/bharli-vangi-stuffed-baby-eggplants
Ingredients:
pinch Ajwain
1 springs Coriander leaves, chopped
1 tbsp Coriander powder
1 tsp Cumin seeds
few springs Curry leaves
12-14 small Eggplant/ Brinjals
1 tsp Fresh grated Coconut
2 tbsp Goda masala
1/2 tsp Green chillies, chopped
pinch Hing (asafoetida)
1 tbsp Jaggery
1 tsp Mustard seeds
2 tbsp Oil
1 tbsp Peanuts, roasted
2 tsp Red chilli powder
Salt to taste
1 tbsp Sesame seeds, roasted
1 tbsp Tamarind pulp
1 tsp Turmeric powder
Directions:
1. Remove stems and give four vertical slits (not fully) to the brinjals from the top. If you want to keep the stems, give the slits from the bottom of the brinajls keeping the stem intact. Keep them in salt water for 10 minutes and rinse. Set aside.
2. In a bowl, add chopped coriander, goda masala, coriander powder, grated coconut, roasted peanuts and till seeds powder, pinch of salt and mix all the ingredients well.
3. Stuff all the brinjals with above masala.
4. Take a kadai or a shallow non stick pan, and heat oil in it. Add mustard seeds. When you hear spluttering sound, add cumin seeds, pinch of ajwain, asafoetida, curry leaves, ½ tsp chopped green chillies, turmeric powder and chilli powder. Reduce the flame and sauté all the spices nicely.
5. Add the stuffed brinjals and the leftover masala. Gently fry for some time. Add 1/2 cup water.
6. Cover and cook over low-medium heat for about 15-20 min or until the brinjals turn soft and completely cooked.
7. Remove the lid and stir to check if the brinjals are done. If not, cook further until well done (if required you can add little water). Add jaggery and gently mix. Add one tablespoon of tamarind paste/ pulp and cook for few mins.
8. Switch off the flame, garnish with coriander leaves, cover and rest it for 10 mins and serve.
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Why this Bharli Vangi - stuffed baby eggplant brinjals - By Vahchef @ Vahrehvah.com works for PCOS
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Sesame Seeds, Nuts.
Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production. Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.
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Is Bharli Vangi - stuffed baby eggplant brinjals - By Vahchef @ Vahrehvah.com good for PCOS?
Yes, this Bharli Vangi - stuffed baby eggplant brinjals - By Vahchef @ Vahrehvah.com recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Can I eat this for Dinner with PCOS?
Yes, this recipe works well as a PCOS-friendly Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
How do I fit this recipe into a PCOS meal plan?
This recipe can be part of a structured PCOS meal plan. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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