Keto Eggplant Bharta

This Keto Eggplant Bharta is a delectable, smoky-flavored Indian dish that transforms the humble eggplant into a creamy, rich, and satisfying meal. Perfectly paired with keto-friendly naan or cauliflower rice, this dish is sure to delight your taste buds without compromising your dietary goals.

Course Dinner

Cuisine Indian

Keyword Keto Dinner, Keto Eggplant Bharta, Low Carb Indian Food, Smoky Eggplant Recipe

Prep Time 15

Cook Time 30

Total Time 45

Servings people

Calories 180kcal

Equipment

Oven
Baking sheet
Fork
Skillet
Knife and chopping board
Measuring spoons
Potato masher or fork

Ingredients

2 large eggplants about 2 lbs / 900g
3 tbsp olive oil 45 ml
1 medium onion, finely chopped about 1 cup / 150g
2 tsp minced garlic 10g
1 tsp grated ginger 5g
1 medium tomato, diced about 3/4 cup / 100g
1 green chili, minced adjust to taste
1 tsp ground cumin 2g
1 tsp ground coriander 2g
½ tsp turmeric powder 1g
½ tsp garam masala 1g
¼ cup fresh cilantro, chopped 15g
Salt to taste

Instructions

Preheat your oven to 450°F (232°C). Using a fork, prick the eggplants all over to allow steam to escape during cooking.
Place the eggplants on a baking sheet and roast for 25-30 minutes, or until the skin is charred and the eggplant is completely soft. Remove from the oven and let cool.
Once cool enough to handle, peel off the skin and mash the eggplant flesh with a fork or potato masher until creamy.
Heat the olive oil in a large skillet over medium heat. Add the chopped onions and cook until they are golden brown, about 8 minutes.
Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
Add the diced tomatoes and green chili to the skillet, cooking until the tomatoes break down and become saucy, about 5 minutes.
Mix in the ground cumin, coriander, turmeric, and salt, stirring well to combine.
Fold the mashed eggplant into the spice and onion mixture, combining thoroughly. Cook for an additional 10 minutes, stirring occasionally.
Sprinkle garam masala and chopped cilantro over the bharta just before serving, mixing well for a final burst of flavor.

Notes

To enhance the smoky flavor, you can char the eggplants directly over an open flame on a gas stove before roasting in the oven.

Adjust the level of heat by increasing or decreasing the amount of green chili.

For a creamier texture, you can stir in a dollop of coconut cream or full-fat yogurt if it fits within your daily carb allowance.

Store leftovers in an airtight container in the refrigerator for up to 3 days.

Nutrition