Brinjal (بیگن / baingan) retail markets aur vegetable vendors par aam tor par per piece ~150 g se 400 g ke beech milta hai—size aur variety ke mutabiq thoda farq hota hai. Medium brinjals aam tor par ~200 g–300 g per piece ke range mein nazar aate hain, aur kuch lambi ya moti varieties ~350 g–400 g tak ho sakti hain. Brinjal ki outer skin usually deep purple hoti hai, lekin green, red ya striped varieties bhi milti hain; andar ka gudar pale aur tender seed cluster ke sath flavor absorb karne ke liye perfect hota hai. Brinjal sabzi, curries, stir-fries, roasted dishes aur global cuisines mein widely use hota hai.

Brinjal technically fruit hai lekin kitchens mein vegetable ki tarah treat hota hai aur mild, slightly spongy texture hota hai jo masalon aur sauces ko achay se soak karta hai—that’s why baingan bharta, bharwa baingan, roast aur stir-fried recipes itne flavorful bante hain.

Cooking / Serving Tips:

Preparation :
Brinjal ko wash karein aur desired form (cubes, slices, long strips) mein cut karein. Bitter taste ko kam karne ke liye cut pieces ko salt water mein 15–20 minutes bhigo kar rakhna helpful hota hai.

Pakistani / South Asian Use :
Pakistani aur South Asian kitchens mein baingan sabzi, baingan bharta, bharwa baingan, aur mix sabzi dishes bohat popular hotay hain. Masalon, onions aur tomatoes ke sath cook karne se natural flavor aur texture enhance hotay hain.

Roast / Grill / Bake :
Baingan ko grill, roast ya bake karna bhi zabardast option hai—yeh method spices aur herbs ko deeper flavor se bind karta hai aur crisp outside with soft inside texture deta hai.

Salad / Quick Stir-Fry :
Thin slices ya cubes ko light stir-fry, salad baingan bites ya even sandwiches mein add karke creative, healthy twists miley sakte hain.

Storage Tips :
Whole brinjals ko cool, dry aur dark jagah par store karein; cut pieces ko airtight container mein fridge mein rakhein aur jaldi use karein.

Health Benefits & Diet Use:

Digestive Support :
Brinjal fiber se rich hota hai, jo digestion aur gut health ko support karta hai aur bowel movement ko smooth banata hai.

Heart & Blood Sugar Support :
Fiber, potassium aur antioxidants baingan ko heart health aur blood sugar control ke liye beneficial banate hain—high fiber digestion ko slow karta hai aur sugar spikes ko manage karne mein madad karta hai.

Antioxidants & Cell Protection :
Brinjal mein anthocyanins (jaise nasunin) aur other antioxidants hotay hain jo free radicals se cell damage ko reduce karte hain aur immune support provide kartay hain.

Weight & Metabolic Support :
Low-calorie aur high-fiber nature ki wajah se baingan weight management meals ka part ban sakta hai—yeh fullness feel deta hai bina zyada calories ke.

Bone & Brain Support :
Brinjal mein minerals aur phytonutrients paye jatay hain jo bone strength aur brain health ko indirectly support karte hain, aur blood pressure regulation mein bhi madad mil sakti hai.

Who Can Use :
Zyada tar log cooked brinjal ko apni diet mein include kar sakte hain—yeh bachon se le kar adults tak sab ke liye generally suitable hota hai.

Who Should Avoid or Limit :
Brinjal kuch logon mein gas, bloating ya acidity cause kar sakta hai—especially raw ya heavy fried forms mein; sensitive digestion walay log light cooked portions prefer karein.

Diet Plan Use :
Brinjal ko stir-fries, curries, roasted dishes aur salads mein include karna balanced aur nutritious meals ka part banata hai—fried aur creamy sauces ko limit rakhein.

Nutritional Value:

Brinjal naturally low in calories hota hai aur dietary fiber, antioxidants, potassium, B-vitamins aur other phytonutrients se rich hota hai jo digestion, heart health, glucose management aur overall wellness ko support karte hain.

Nutritional Information (Approx per 100g):

• Calories: approx 24–26 kcal

• Carbohydrates: ~5–6 g

• Dietary Fiber: ~2.4–3 g

• Protein: ~0.9–1 g

• Fat: ~0.2 g

• Vitamin C: present (~2–3 mg)

• Potassium: moderate amount (~200–230 mg)

• Vitamin B6 & folate: present in small amounts

• Antioxidants (anthocyanins): significant