Keto Baingan Bharta (Smoky Eggplant Mash)

Experience the rich, smoky flavors of Keto Baingan Bharta, a low-carb twist on the classic Indian eggplant mash. This vibrant dish features fire-roasted eggplants that are peeled and mashed to perfection, then simmered with aromatic spices like garam masala, turmeric, and cumin. Sautéed onions, garlic, ginger, and fresh tomatoes lend a savory depth, while a splash of lemon juice and fresh cilantro add a burst of freshness. Cooked in ghee or coconut oil, this keto-friendly recipe is not only packed with healthy fats but also brims with traditional taste. Perfect as a hearty side or standalone meal, pair it with cauliflower rice or keto flatbread for a satisfying, guilt-free experience. Indulge in this flavorful, wholesome dish that captures the essence of Indian cuisine while keeping your macros in check!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 2 whole large eggplant
• 2 tablespoons ghee or coconut oil
• 1 whole small onion, finely chopped
• 2 whole green chilies, finely chopped
• 4 whole garlic cloves, minced
• 1 inch piece ginger, grated
• 2 whole tomato, finely chopped
• 1 teaspoon garam masala
• 0.5 teaspoon turmeric powder
• 1 teaspoon ground cumin
• 1 teaspoon coriander powder
• 1 teaspoon salt
• 0.25 cup fresh cilantro, chopped
• 2 tablespoons lemon juice

Directions

Step 1

Preheat your grill or oven to 400°F (200°C).

Step 2

Prick the eggplants with a fork or skewer all over to prevent bursting during roasting.

Step 3

Place the eggplants directly on the grill or on a baking sheet in the oven and roast for 25-30 minutes, turning occasionally until the skin is charred and the eggplants are completely soft.

Step 4

Remove the eggplants from the heat, allow them to cool slightly, then peel off the charred skin. Mash the flesh and set aside.

Step 5

In a large pan, heat ghee or coconut oil over medium heat.

Step 6

Add the chopped onion and sauté until golden brown, about 5 minutes.

Step 7

Stir in the chopped green chilies, minced garlic, and grated ginger. Cook for 1-2 minutes until fragrant.

Step 8

Add the chopped tomatoes and cook until they soften and oil starts to separate, around 5-7 minutes.

Step 9

Mix in garam masala, turmeric powder, ground cumin, coriander powder, and salt. Stir and cook for 1 minute.

Step 10

Add the mashed eggplant into the pan and mix well with the spice mixture. Cook for 5-7 more minutes, stirring occasionally to combine the flavors.

Step 11

Stir in fresh chopped cilantro and lemon juice, adjust seasoning as needed.

Step 12

Remove from heat and serve hot. Enjoy this Keto Baingan Bharta with a side of cauliflower rice or any keto-friendly flatbread.

Nutrition Facts

Serving size	(1404.2g)

Amount per serving	% Daily Value*
Calories	635.7

Total Fat 32.6g	0%
Saturated Fat 17.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 84mg	0%
Sodium 2426.3mg	0%
Total Carbohydrate 88.1g	0%
Dietary Fiber 42.5g	0%
Total Sugars 41.5g
Protein 17.7g	0%

Vitamin D 0IU	0%
Calcium 204.4mg	0%
Iron 8.4mg	0%
Potassium 3576.6mg	0%

*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.

Source of Calories

Fat: 40.9%

Protein: 9.9%

Carbs: 49.2%