Paleo Baingan Bharta (Smoky Eggplant Mash)

Experience the bold, rustic flavors of India with this *Paleo Baingan Bharta (Smoky Eggplant Mash)*, a wholesome and smoky side dish that’s both paleo-friendly and loaded with vibrant spices. Grilled or roasted eggplants take center stage, their smoky essence perfectly complemented by a fragrant medley of garlic, ginger, cumin, coriander, and smoked paprika. Fresh tomatoes and a bright squeeze of lemon juice add a zesty touch, while cilantro delivers a pop of freshness. This dish is not only gluten-free and dairy-free but also made with nutrient-rich avocado oil for an added health boost. Easy to prepare in under an hour, this low-carb eggplant mash pairs wonderfully with grilled meats or fresh salads, making it a versatile addition to your paleo meal rotation. Perfect for anyone craving a flavorful, nutrient-dense dish with a smoky twist!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 pieces large eggplants (aubergines)
• 2 tablespoons avocado oil
• 1 piece medium onion, finely chopped
• 2 pieces medium tomatoes, finely chopped
• 4 cloves garlic cloves, minced
• 1 inch fresh ginger, grated
• 1 piece green chili, finely chopped
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon smoked paprika
• 1 teaspoon sea salt
• 2 tablespoons fresh cilantro, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Preheat your grill or oven to high (about 450°F/230°C).

Step 2

Wash the eggplants and pierce them with a fork in several places to prevent them from bursting during cooking.

Step 3

Grill or roast the eggplants until the skin is charred and the flesh is completely soft, about 30 minutes, turning occasionally to ensure even charring.

Step 4

Once cooked, place the eggplants in a bowl and cover with a lid or plastic wrap to let them steam for 10 minutes. This will make peeling them easier.

Step 5

Meanwhile, heat the avocado oil in a large skillet over medium heat.

Step 6

Add the chopped onion and sauté until golden brown, approximately 5-7 minutes.

Step 7

Add the minced garlic, grated ginger, and chopped green chili to the skillet and sauté for another 2 minutes until fragrant.

Step 8

Add the chopped tomatoes, ground cumin, ground coriander, smoked paprika, and sea salt. Cook until the tomatoes are soft and the mixture is well incorporated, about 5 minutes.

Step 9

Peel off the skin of the eggplants and discard any excess liquid. Mash the eggplant flesh with a fork or chop it finely, then add it to the skillet with the tomato mixture.

Step 10

Stir well to combine and let it simmer for another 5-10 minutes, allowing the flavors to meld together.

Step 11

Adjust the seasoning if necessary and stir in the lemon juice and fresh cilantro.

Step 12

Serve warm, garnished with additional cilantro if desired.

Nutrition Facts

Serving size	(1436.6g)

Amount per serving	% Daily Value*
Calories	624.5

Total Fat 30.7g	0%
Saturated Fat 4.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2370.3mg	0%
Total Carbohydrate 88.3g	0%
Dietary Fiber 37.2g	0%
Total Sugars 47.6g
Protein 15.2g	0%

Vitamin D 0IU	0%
Calcium 196.2mg	0%
Iron 5.9mg	0%
Potassium 3235.1mg	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: 40.0%

Protein: 8.8%

Carbs: 51.2%