Last updated on June 27, 2023
On today’s menu, we have a delectable dish called ‘Baingan Ka Bharta‘ which is a roasted eggplant delight that is sure to tantalize your taste buds. This traditional Indian eggplant mash is a must-try if you’re a fan of Indian cuisine.
The Baingan ka Bharta is a well-known recipe in India, and it’s perfect for those following a ketogenic lifestyle. The star ingredient of this dish is the humble eggplant, also known as baingan in Hindi. This recipe is particularly appealing for vegetarians looking for a delicious and satisfying option.
Baingan bharta or Baigan Chokha (mashed eggplant) is an Indian dish prepared by mincing grilled eggplant (baingan) and mixing it with tomato, onion, herbs and spices. Grilling the eggplant over charcoal or direct fire infuses the dish with a smoky flavour. Mashed eggplant is then mixed with cooked chopped tomato, browned onion, ginger, garlic, cumin, fresh cilantro (coriander leaves), chili pepper, and mustard oil or a neutral vegetable oil — Wikipedia.
To prepare this mouthwatering dish, the key step is to roast the eggplant. You can choose to roast it directly on the stove over an open flame for that authentic smoky flavor, or you can use an oven if you prefer. The roasting process infuses the eggplant with a delightful charred essence, adding depth and richness to the final dish.
Keto Baingan Ka Bharta
- 50 gm Onion
- 100 gm Tomatoes
- 10 gm Garlic
- 2 tbsp Ghee
- 1 tbsp Butter
- ½ tsp Salt
- ¼ tsp Turmeric
- ¼ tsp Kashmiri Red Chili Powder
- 1 Green chilly Chopped
- Salt as per taste
- Cilantro or coriander for garnishing
- Poke holes and a few gashes in the eggplant using a knife and stuff them with garlic.
- Roast the eggplant on the gas or in the oven for about 10 to 15 minutes. Till the outer skin gets completely charred. Now, cover it and let it cool.
- Remove the skin of the eggplant before chopping it and then mash the same.
- Put a saucepan on medium heat setting and add ghee. Fry onions in it till a little less than golden brown, and then season the mix with a little salt.
- After the onions get ready, add the chopped green chilli and the tomatoes. Lower the heat.
- Add chilli powder and turmeric to the mixture and cook for another 5 minutes or until the tomatoes mix thoroughly.
- Now, add the eggplant to the mixture and season it with salt. Keep cooking for another 8 to 10 minutes. Keep stirring on low heat.
- Garnish the cooked eggplant with coriander and a tablespoon of butter.
- Carbohydrates – 8 grams
- Fat – 17 grams
- Fiber – 5 grams
- Protein – 6 grams