Low Carb Baingan Bharta

Dive into the smoky, flavorful world of Low Carb Baingan Bharta, a healthy twist on the iconic Indian classic that's perfect for those following a keto or low-carb lifestyle. This dish stars roasted eggplant, charred to perfection to infuse a deep, smoky flavor, then mashed and cooked with aromatic spices like cumin, coriander, and turmeric. A sauté of onions, tomatoes, garlic, and green chilies forms the base, creating a rich, fragrant sauce that perfectly complements the creamy eggplant. Finished with a pop of fresh cilantro, this guilt-free Baingan Bharta is gluten-free, vegetarian, and bursting with bold, authentic flavors. Serve it as a side or enjoy it on its own for a deliciously satisfying, low-carb meal.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 whole large eggplant
• 2 tablespoons ghee or coconut oil
• 1 whole medium onion, finely chopped
• 1 whole medium tomato, chopped
• 2 cloves fresh garlic, minced
• 2 whole green chilies, finely chopped
• 0.5 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon red chili powder (adjust to taste)
• 0.75 teaspoon salt
• 2 tablespoons fresh cilantro, chopped

Directions

Step 1

Begin by roasting the eggplant. Preheat your oven to 400°F (200°C). Prick the eggplant a few times with a fork, place it on a baking sheet, and roast for about 30-35 minutes until the skin is charred and the flesh is tender. Alternatively, you can roast it directly over a gas flame for a smoky flavor.

Step 2

Once roasted, let the eggplant cool slightly. Peel off the skin, discard it, and roughly mash the flesh with a fork. Set aside.

Step 3

In a large pan, heat the ghee or coconut oil over medium heat. Add the finely chopped onion and sauté until it becomes translucent.

Step 4

Add the minced garlic and chopped green chilies, and sauté for another minute until fragrant.

Step 5

Add the chopped tomatoes to the pan. Cook until they soften and begin to break down.

Step 6

Stir in the ground turmeric, ground cumin, ground coriander, red chili powder, and salt. Mix well and let the spices cook for a minute to release their flavors.

Step 7

Add the mashed eggplant to the pan, mixing it thoroughly with the spice mixture. Cook for another 5-7 minutes, stirring occasionally.

Step 8

Finish by stirring in the chopped fresh cilantro. Taste and adjust seasoning if necessary.

Step 9

Serve the Low Carb Baingan Bharta hot, garnished with extra cilantro if desired. Enjoy it on its own or as a side dish with your choice of low-carb accompaniments.

Nutrition Facts

Serving size	(757.5g)

Amount per serving	% Daily Value*
Calories	476.3

Total Fat 30.6g	0%
Saturated Fat 17.3g	0%
Polyunsaturated Fat g
Cholesterol 84mg	0%
Sodium 1804.0mg	0%
Total Carbohydrate 51.3g	0%
Dietary Fiber 22.8g	0%
Total Sugars 24.1g
Protein 9.5g	0%

Vitamin D 0IU	0%
Calcium 114.1mg	0%
Iron 4.6mg	0%
Potassium 1911.9mg	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: 53.1%

Protein: 7.3%

Carbs: 39.6%