Low Carb Baingan Bharta
Discover the irresistible flavors of traditional Indian cuisine with a healthy twist in this Low Carb Baingan Bharta recipe. Smoky roasted eggplant takes center stage, perfectly mashed and infused with aromatic spices like turmeric, cumin, and coriander. Cooked in nutrient-rich ghee or coconut oil, this dish boasts bold flavors from fresh garlic, green chilies, and tomatoes, creating a vibrant, carb-conscious delight. Quick and easy to prepare, this gluten-free and keto-friendly recipe is ideal for anyone maintaining a low-carb lifestyle. Serve it as a satisfying standalone dish or pair it with your favorite low-carb sides for a complete meal.
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Recipe Information
Ingredients
- 1 whole large eggplant
- 2 tablespoons ghee or coconut oil
- 1 whole medium onion, finely chopped
- 1 whole medium tomato, chopped
- 2 cloves fresh garlic, minced
- 2 whole green chilies, finely chopped
- 0.5 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon red chili powder (adjust to taste)
- 0.75 teaspoon salt
- 2 tablespoons fresh cilantro, chopped
Instructions
Begin by roasting the eggplant. Preheat your oven to 400°F (200°C). Prick the eggplant a few times with a fork, place it on a baking sheet, and roast for about 30-35 minutes until the skin is charred and the flesh is tender. Alternatively, you can roast it directly over a gas flame for a smoky flavor.
Once roasted, let the eggplant cool slightly. Peel off the skin, discard it, and roughly mash the flesh with a fork. Set aside.
In a large pan, heat the ghee or coconut oil over medium heat. Add the finely chopped onion and sauté until it becomes translucent.
Add the minced garlic and chopped green chilies, and sauté for another minute until fragrant.
Add the chopped tomatoes to the pan. Cook until they soften and begin to break down.
Stir in the ground turmeric, ground cumin, ground coriander, red chili powder, and salt. Mix well and let the spices cook for a minute to release their flavors.
Add the mashed eggplant to the pan, mixing it thoroughly with the spice mixture. Cook for another 5-7 minutes, stirring occasionally.
Finish by stirring in the chopped fresh cilantro. Taste and adjust seasoning if necessary.
Serve the Low Carb Baingan Bharta hot, garnished with extra cilantro if desired. Enjoy it on its own or as a side dish with your choice of low-carb accompaniments.
Nutrition Facts
Calories |
476 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.6 g | 39% | |
| Saturated Fat | 17.3 g | 86% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 84 mg | 28% | |
| Sodium | 1804 mg | 78% | |
| Total Carbohydrate | 51.3 g | 19% | |
| Dietary Fiber | 22.8 g | 81% | |
| Total Sugars | 24.1 g | ||
| Protein | 9.5 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 114 mg | 9% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 1912 mg | 41% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
