Whole30 Baingan Bharta

Transform your table with the smoky, bold flavors of Whole30 Baingan Bharta, a healthy twist on a classic Indian dish that's perfect for clean eating. This Whole30-compliant recipe features fire-roasted eggplants (aubergines) mashed to silky perfection and simmered with a fragrant blend of caramelized onions, garlic, fresh ginger, and warm spices like cumin, coriander, and turmeric. Finished with a burst of fresh cilantro and a zing of lemon juice, this dish is entirely free of sugars, dairy, and legumes, making it an ideal indulgence for those following Whole30 or Paleo diets. Serve it as a satisfying main course or versatile side dish, and enjoy the rich, depth-filled taste with none of the guilt. Perfect for cozy dinners or meal prep, this Baingan Bharta is a deliciously wholesome way to explore Indian flavors.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 whole large eggplants (aubergines)
• 2 tablespoons coconut oil
• 2 whole medium onions, finely chopped
• 4 whole garlic cloves, minced
• 1 tablespoon fresh ginger, minced
• 2 whole green chilies, finely chopped
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon red chili powder
• 3 large ripe tomatoes, finely chopped
• 1 teaspoon sea salt
• 0.25 cup fresh cilantro, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Begin by roasting the eggplants. Preheat your oven to 400°F (200°C). Pierce the eggplants a few times with a fork, then place them directly on the oven rack.

Step 2

Roast the eggplants for 30-35 minutes, turning them occasionally, until the skin is charred and the flesh is soft.

Step 3

Remove the eggplants from the oven and let them cool. Once cooled, peel off the charred skin and mash the flesh with a fork, then set aside.

Step 4

Heat the coconut oil in a large skillet over medium heat. Add the chopped onions and sauté until they turn golden brown, about 5-7 minutes.

Step 5

Add the minced garlic, ginger, and green chilies, and sauté for another 2 minutes until fragrant.

Step 6

Sprinkle in the ground cumin, ground coriander, turmeric powder, and red chili powder. Stir the spices well to coat the onion mixture, and cook for 1-2 minutes.

Step 7

Add the chopped tomatoes and sea salt. Cook the tomatoes for about 5-7 minutes or until they break down and form a thick sauce.

Step 8

Stir in the mashed eggplant, mixing everything thoroughly. Cook the mixture for an additional 5-10 minutes, allowing the flavors to meld together.

Step 9

Finally, add the chopped cilantro and lemon juice. Stir well and adjust seasoning if needed. Serve hot or warm as a side dish or main course.

Nutrition Facts

Serving size	(1923.0g)

Amount per serving	% Daily Value*
Calories	761.3

Total Fat 32.8g	0%
Saturated Fat 23.6g	0%
Polyunsaturated Fat 0.5g
Cholesterol 0mg	0%
Sodium 2407.0mg	0%
Total Carbohydrate 116.2g	0%
Dietary Fiber 45.7g	0%
Total Sugars 61.9g
Protein 20.9g	0%

Vitamin D 0IU	0%
Calcium 280.3mg	0%
Iron 9.2mg	0%
Potassium 4335.8mg	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: 35.0%

Protein: 9.9%

Carbs: 55.1%