Keto Baingan Bharta

Keto Baingan Bharta is a smoky, flavorful Indian dish made from roasted eggplant, bringing a delightful twist to traditional flavors while keeping it low in carbs. This dish is perfect for anyone on a keto diet, providing a satisfying and nutritious meal option.

Ingredients

• Eggplant - 1 medium (about 250g)
• Olive oil - 2 tablespoons
• Cumin seeds - 1 teaspoon
• Mustard seeds - 1/2 teaspoon
• Hing (asafoetida) - a pinch
• Ginger - 1 tablespoon, grated
• Garlic - 2 cloves, minced
• Green chili - 1, finely chopped
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, finely chopped
• Salt - to taste
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Fresh cilantro - for garnish

Steps

1. Preheat the oven to 200°C (400°F).
2. Prick the eggplant all over with a fork and place it on a baking tray. Roast in the preheated oven for 20-25 minutes until the skin is charred and the flesh is soft.
3. Remove the eggplant from the oven and let it cool. Once cool, peel off the charred skin and mash the flesh. Set aside.
4. In a pan, heat olive oil over medium heat. Add cumin seeds and mustard seeds. When they start to splutter, add a pinch of hing, grated ginger, minced garlic, and chopped green chili. Sauté for 1-2 minutes until fragrant.
5. Add the finely chopped onion to the pan and cook until it turns golden brown.
6. Add chopped tomato, salt, turmeric powder, and coriander powder to the pan. Cook until the tomatoes are soft and the oil separates from the mixture.
7. Stir in the mashed eggplant and mix well. Cook for another 5 minutes to combine the flavors.
8. Finally, add garam masala and cook for an additional 2 minutes.
9. Garnish with fresh cilantro and serve hot.

Nutrition

• Calories: 150
• Protein: 3 g
• Carbs: 10 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• Low in carbohydrates, making it suitable for a keto diet.
• Rich in fiber, promoting digestive health.

Tags