Keto Eggplant Bharta

Keto Eggplant Bharta is a smoky and flavorful Indian dish made with roasted eggplant, spices, and fresh herbs. This low-carb version is perfect for a satisfying dinner while keeping your ketogenic diet in check.

Ingredients

• Eggplant - 300 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Ginger - 1 teaspoon, grated
• Garlic - 2 cloves, minced
• Green chili - 1, finely chopped
• Tomato - 1 medium, finely chopped
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Fresh cilantro - 2 tablespoons, chopped

Steps

1. Preheat your oven to 200°C (400°F).
2. Prick the eggplant with a fork in several places and place it on a baking tray. Roast in the preheated oven for 25-30 minutes until the skin is charred and the flesh is soft.
3. Once roasted, remove the eggplant from the oven and let it cool. Once cool enough to handle, peel off the charred skin and mash the flesh with a fork.
4. In a pan, heat olive oil over medium heat. Add cumin seeds and let them splutter.
5. Add chopped onions, ginger, garlic, and green chili to the pan. Sauté until the onions are translucent.
6. Add chopped tomatoes, coriander powder, turmeric powder, garam masala, and salt. Cook until the tomatoes are soft and the oil separates.
7. Stir in the mashed eggplant and mix well. Cook for an additional 5-7 minutes, stirring occasionally.
8. Garnish with fresh cilantro and serve hot.

Nutrition

• Calories: 180
• Protein: 3 g
• Carbs: 10 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.2 L

Health Benefits

• Rich in antioxidants and vitamins from eggplant.
• Low in carbohydrates, making it suitable for a ketogenic diet.

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