Eggplant Bharta Bake

Eggplant Bharta Bake is a delightful low-carb Indian dish that combines smoky roasted eggplant with aromatic spices and savory toppings, baked to perfection. This comforting meal is not only rich in flavor but also a nutritious choice for those watching their carbohydrate intake.

Ingredients

• Eggplant (medium) - 1
• Olive oil - 2 tablespoons
• Onion (finely chopped) - 1 medium
• Tomato (finely chopped) - 1 medium
• Green chili (slit) - 1
• Garlic (minced) - 2 cloves
• Ginger (grated) - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Fresh cilantro (chopped) - 2 tablespoons
• Greek yogurt - 2 tablespoons
• Cheese (grated, optional) - 30 grams

Steps

1. Preheat the oven to 200°C (400°F).
2. Prick the eggplant with a fork and place it on a baking tray, drizzling it with 1 tablespoon of olive oil. Roast in the preheated oven for 30-35 minutes until the skin is charred and the flesh is soft.
3. Once roasted, let the eggplant cool slightly, then peel off the skin and mash the flesh in a bowl. Set aside.
4. In a skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.
5. Add the chopped onion and sauté until golden brown. Stir in the minced garlic, grated ginger, and slit green chili, cooking for another 1-2 minutes.
6. Add the chopped tomato, coriander powder, turmeric powder, garam masala, and salt. Cook until the tomatoes are soft and the oil begins to separate.
7. Mix in the mashed eggplant and cook for another 5 minutes, allowing all the flavors to meld together. Remove from heat and stir in chopped cilantro.
8. Transfer the bharta mixture to a baking dish, smoothing it out evenly. Top with Greek yogurt and grated cheese if using.
9. Bake in the oven for an additional 10-15 minutes until heated through and the cheese is melted and bubbly. Serve hot.

Nutrition

• Calories: 250
• Protein: 8 g
• Carbs: 12 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 350 mg
• Cholesterol: 10 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.3 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Low in carbs, making it suitable for low-carb diets.

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