Whole30 Baingan Bharta
Transform your favorite Indian classic into a healthier, Whole30-approved delight with this flavorful Whole30 Baingan Bharta. This smoky roasted eggplant dish is elevated with aromatic spices like cumin, coriander, and turmeric, paired perfectly with tangy tomatoes, fresh ginger, and zesty lemon juice. Roasted to perfection, the eggplant’s charred skin imparts an irresistible depth of flavor, while coconut oil brings a nutrient-rich twist to this traditional recipe. With no grains, dairy, or added sugars, this dish stays true to Whole30 guidelines, making it an ideal option for clean eating. Serve it hot as a versatile plant-based main or a vibrant side dish that pairs beautifully with other Whole30 meals. Ready in under an hour and packed with bold flavors, this Baingan Bharta is a wholesome celebration of Indian cuisine!
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Recipe Information
Ingredients
- 2 whole large eggplants (aubergines)
- 2 tablespoons coconut oil
- 2 whole medium onions, finely chopped
- 4 whole garlic cloves, minced
- 1 tablespoon fresh ginger, minced
- 2 whole green chilies, finely chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 3 large ripe tomatoes, finely chopped
- 1 teaspoon sea salt
- 0.25 cup fresh cilantro, chopped
- 1 tablespoon lemon juice
Instructions
Begin by roasting the eggplants. Preheat your oven to 400°F (200°C). Pierce the eggplants a few times with a fork, then place them directly on the oven rack.
Roast the eggplants for 30-35 minutes, turning them occasionally, until the skin is charred and the flesh is soft.
Remove the eggplants from the oven and let them cool. Once cooled, peel off the charred skin and mash the flesh with a fork, then set aside.
Heat the coconut oil in a large skillet over medium heat. Add the chopped onions and sauté until they turn golden brown, about 5-7 minutes.
Add the minced garlic, ginger, and green chilies, and sauté for another 2 minutes until fragrant.
Sprinkle in the ground cumin, ground coriander, turmeric powder, and red chili powder. Stir the spices well to coat the onion mixture, and cook for 1-2 minutes.
Add the chopped tomatoes and sea salt. Cook the tomatoes for about 5-7 minutes or until they break down and form a thick sauce.
Stir in the mashed eggplant, mixing everything thoroughly. Cook the mixture for an additional 5-10 minutes, allowing the flavors to meld together.
Finally, add the chopped cilantro and lemon juice. Stir well and adjust seasoning if needed. Serve hot or warm as a side dish or main course.
Nutrition Facts
Calories |
761 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.8 g | 42% | |
| Saturated Fat | 23.6 g | 118% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2407 mg | 105% | |
| Total Carbohydrate | 116.2 g | 42% | |
| Dietary Fiber | 45.7 g | 163% | |
| Total Sugars | 61.9 g | ||
| Protein | 20.9 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 280 mg | 22% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 4336 mg | 92% | |
*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.
