Low Fat Chokha

Experience the vibrant flavors of "Low Fat Chokha," a healthier spin on the classic Indian side dish that's bursting with smoky, tangy, and aromatic goodness. Made with roasted eggplant and tomatoes, this simple yet nutrient-packed recipe is enhanced with fresh herbs, green chili, and a dash of mustard oil for authentic flavor. With just 1 teaspoon of oil, it's a guilt-free option that pairs beautifully with warm chapatis, naan, or steamed rice. Perfect for a light meal or as a flavorful accompaniment, this quick-to-prepare recipe is packed with fiber, spices, and vitamin-rich ingredients that come together in just 40 minutes. Savor the wholesome taste of this low-fat treat, perfect for anyone seeking a healthy and delicious Indian-inspired dish.

Nutriscore Rating: 83/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 large eggplant
• 2 medium tomatoes
• 1 onion
• 1 green chili
• 0.25 cup cilantro leaves
• 1 inch ginger
• 1 tablespoon lemon juice
• 1 teaspoon mustard oil
• 0.5 teaspoon cumin seeds
• 0.5 teaspoon salt
• 0.25 teaspoon turmeric powder

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Wash the eggplant and pat it dry. Using a fork, pierce the eggplant several times.

Step 3

Place the eggplant and whole tomatoes on a baking sheet. Roast in the preheated oven for 25-30 minutes or until the skin of the eggplant is charred and the tomatoes are softened.

Step 4

While the eggplant and tomatoes are roasting, finely chop the onion, green chili, cilantro leaves, and ginger. Set aside.

Step 5

Once roasted, remove the eggplant and tomatoes from the oven. Allow them to cool slightly.

Step 6

Peel the charred skin from the eggplant and the tomatoes. Place the eggplant flesh in a bowl and mash it with a fork or potato masher.

Step 7

Add the peeled tomatoes and continue mashing until well combined.

Step 8

In a mixing bowl, combine the mashed eggplant and tomatoes with the chopped onion, green chili, cilantro, ginger, lemon juice, mustard oil, cumin seeds, salt, and turmeric powder.

Step 9

Mix all the ingredients together until well incorporated.

Step 10

Taste and adjust the seasoning if necessary.

Step 11

Serve the low-fat chokha with warm chapatis, naan, or as an accompaniment to rice.

Nutrition Facts

Serving size	(912.4g)

Amount per serving	% Daily Value*
Calories	283.1

Total Fat 7.3g	0%
Saturated Fat 0.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1242.4mg	0%
Total Carbohydrate 55.0g	0%
Dietary Fiber 23.6g	0%
Total Sugars 27.0g
Protein 11.1g	0%

Vitamin D 0IU	0%
Calcium 139.6mg	0%
Iron 4.4mg	0%
Potassium 2452.2mg	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: 19.9%

Protein: 13.5%

Carbs: 66.6%