Keto Baingan Bharta
Delicious Roasted Eggplant
Welcome to another recipe that is part of my ‘Indian food’ series here on HK. We kicked off with a crispy fried okra, followed it up with a Keto dahi rice and today I’m continuing to make the vegetarians happy (I don’t know why though). On the menu today is an incredible roasted eggplant dish that we call ‘Baingan Ka Bhrata’ or just ‘Baingan Bharta’ here in India. Baingan is just the Hindi word for eggplant. What does bharta mean? I’m not sure actually but I think it has something to do with roasting and the way this dish is cooked. In India we was call our vegetable preparations ‘sabzi’ which we generally eat with roti or chapati. Of course I’ve got you covered with my Keto naan recipe and also my Keto tortilla recipe which works great as a roti. Anyway, enough jibber jabber, enjoy the recipe.
Roast them veggies
I want to stress on how important it is to roast that eggplant on your stove instead of in the oven. There is a smoky flavour you just will not get by roasting it in the oven. Of course if you have a barbecue then nothing like it. Eggplant has become one of my favourite veggies in recent times and it’s that smokiness that I really love. I’ve done quite a few dishes with eggplant, there is my Baba ganoush recipe, my eggplant Involtini and even my famous eggplant parmesan.
Nutrition Info (Per serving)
- Calories: 218
- Net Carbs: 3g
- Carbs: 8g
- Fat: 17g
- Protein: 6g
- Fiber: 5g
This recipe makes 3 servings. Get this recipe on myfitnesspal.
Keto Baingan Bharta
Ingredients
- 300 grams Eggplant
- 50 grams Onion
- 100 grams Tomato
- 10 grams garlic
- 2 Tbsp Ghee Try this one
- 1 Tbsp Butter I recommend this one
- 1/2 Tsp Salt
- 1/4 Tsp Tumeric Try this one
- 1/4 Tsp Kashmiri Red Chilli Powder I use this one
- 1 Green Chilly
- Salt to Taste
- Cilantro/Coriander For garnish
Instructions
- Start by poking holes in the eggplant skin with a knife and also made a few gashes and stuff with the garlic.
- Roast the eggplant over the stove or in the oven for about 10-15minutes. Once done, cover and let it cool. Skin the eggplant once it has cooled and chop it roughly till you have a mashed eggplant.
- Heat the ghee in a saucepan and fry the onions. Season with some salt.
- Once the onions have browned slightly add in a chopped green chilly and the tomato
- Add in your tumeric and chill powder and cook for about 5 minutes till the tomatoes break down. (Add water if needed, but only a little)
- Add in the eggplant, season with salt and cook for another 2-3 minutes.
- Garnish with coriander and a full tablespoon of butter and serve with a Keto roti/naan
I’m so making this – but adding way more protein to it, because I’m not about that low protein life.
haha actually just eat this with some Tandoori Chicken and you’ll be good.
I love eggplant so I’ll definitely be making this. Can I put it in a microwave instead roasting in the oven
In that case you might as well cook it low and slow on the stove top.
What a great dish! Fairly simple to make and a real crowd pleaser. I served it and your paka paneer for lunch with cauliflower rice and keto garlic naan–MAN! Blew my guests away! These have been my first attempts at Indian cuisine at home and I couldn’t be happier with the results, especially since the nearest Indian restaurant is a good 30 miles away! Thank you so much for the recipes and your excellent videos.
So delicious! I love eggplant. My very favorite food is “melitzanosalata” — Greek eggplant salad. This is a close second! I love the smoky flavor from roasting it over coals (no open flame in my kitchen). Also, I added the serrano chili, which really gave it a lovely kick! I will definitely be making this again!
How to gauge the “hotness” of “1 green chile”???!!!
I have no idea, I normally don’t use chillies in my cooking and if I do I remove the seeds and the white membrane to be safe.
So I was taught that Bharta is the Sanskrit word for husband. Which kinda makes sense given how this plump little vegie is roasted and stripped and boiled and bashed to become such a tasty dish!
i don’t like eggplant but i will try this dish
Thanks for this man 🙂 And keep rocking…\m/
17g fat per serving how it’s possible
See the amount of ghee/butter that I am using.
I just wanted to know is the net carbs per serving ?? Sorry I’m a beginner on keto ? trying to work my head around it all but ur videos have been a great help so thank you ??
Just scroll up. It’s written under the photo
Hi Sahil , quick question while following your recipe & weighing how much Brinjal to use , do I weigh it with non edibles like the green stem ? Or weigh only the edibles . P.S I’ve never been a fan of Brinjal until this dish !
Hey so I’d say edible but look basically it’s anywhere ball park of 300. So if you eggplant is 250g it will work if it’s 450 grams for the full thing it works too. But I guess 300 edible after roasting is actually a good estimate that makes a hearty serving as well then.
Whole eggplant for one person is recommendable as lunch substitute 😀 ?
I have eaten baingan bharta numerous times thank to your fabulous wife, but this was the first time I made it myself, and it was so much fun! The only thing that takes time is cooking the eggplant, but it’s sooo important to do that well. I sadly ran out of fresh garlic so I couldn’t infuse the eggplant with it, but I added garlic paste after cooking the onions in the saucepan so it worked fine. This was lovely with keto flatbread, thank you!!