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How to make Keto Eggplant Curry (Roasted)-Baingan ka bharta

keto eggplant

This keto eggplant curry also called Baingan ka bharta. The eggplant is roasted, mashed, and sauteed with lovely aromatic spices!

Cooking Method
Cuisine
Courses
Time
Prep Time: 5 min Cook Time: 40 min
Servings 4
Description

One of the best eggplant preparations in Indian cuisine! Now Baingan Bharta can be a part of your keto diet.

(Net carbs per serving: 5.9g)

Ingredients
  • 1 Eggplant (medium, 350g)
  • 1/4 teaspoon Cumin seeds
  • 4 tablespoons Onion (chopped)
  • 6 cloves Garlic (finely chopped)
  • 1 tablespoon Ginger (crushed)
  • 1/4 teaspoon Turmeric powder
  • 2 teaspoons Kashmiri red chilli powder
  • 1 teaspoon Coriander powder
  • 1/2 teaspoon Garam masala powder
  • 2 tablespoons Mustard oil
  • 2 tablespoons Oil (any neutral oil)
  • Salt (to taste)
  • Coriander leaves (handful)
Instructions

  1. I am using a small/medium sized eggplant in this recipe

  2. Make 8 slits on the eggplant (using a knife)

  3. Put 4 garlic cloves and 4 green chilli pieces into the slits

  4. Brush mustard oil on the eggplant

  5. Heat the eggplant over a flame or electric coil stove till it turns charred and soft

  6. Alternatively you could roast the eggplant in the air fryer or oven at 350 F for 15-20 min or till it turns soft

  7. Place the eggplant in a bowl and keep it covered for 5 min. This helps the peel to come off easily

  8. Peel off the skin of the eggplant and chop/mash it

  9. Set a pan on medium heat at add 1 tbsp. of mustard oil and 2 tbsp. of any neutral cooking oil

  10. Add cumin seeds. Once the seeds splutter add onion, garlic and ginger

  11. Stir fry until the onions turn translucent (~2 min)

  12. Add turmeric powder, coriander powder, kashmiri red chilli powder and ~1 tbsp. of fresh coriander leaves

  13. Give it a quick stir

  14. Add tomatoes and salt to taste

  15. Stir fry the tomatoes till they become mushy and look oily (~4-5min)

  16. Add the mashed up eggplant

  17. Stir fry the eggplant till it looks oily (~7-10 min)

  18. Add garam masala powder and stir

  19. Garnish with coriander leaves 

Nutrition Facts per serving (from MyFitness Pal)

Servings 4

Amount Per Serving
Calories 167kcal
% Daily Value *
Total Fat 14.9g23%
Saturated Fat 1.8g9%
Sodium 313.5mg14%
Potassium 305.5mg9%
Total Carbohydrate 9.1g4%
Dietary Fiber 3.2g13%
Sugars 4.3g
Protein 1.6g4%
Vitamin A 0.6 IU
Vitamin C 6.3 mg
Calcium 1.6 mg
Iron 1.5 mg
Net Carbohydrates 5.9g

* No Added Sugars. The sodium content may vary based on the amount of salt added in the recipe. Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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