Keto Meal -Baingan bharta or Eggplant stir-fry

Baingan Bharta or Eggplant Stir-fry

This one is an Indian dish. Once you try this Indian roasted eggplant dish, there’s no turning back! It’s your new best keto diet friend. Baingan is the Hindi word for eggplant.

Prep Time – 15 mins, Cooking time -10 mins, Serving - 2

This recipe counts only for 10 grams net carbs for one serving.

Ingredient	Quantity	Proteins	Carbs	Fat
Eggplant	250 grams	9.5	10	14.5
Onion	50 grams	0.6	4.7	0.1
Tomato	50 grams	0.5	1.8	0.1
Cumin seeds	1-tsp	0.4	0.8	0.3
Green Chili- Chopped	1-tsp	0.1	0.1	0
Garlic- Chopped	1-tsp	0.2	0.9	0
Olive oil	1/2-tbsp	0	0	6.8
Red chili Powder	1/2-tsp	0.2	0.7	0.2
Turmeric powder	1/2-tsp	0.1	0.7	0.1
Himalayan pink Salt as per taste
Fresh cilantro, for garnish
Total		11.6	19.7	22.1

  

Step by step instructions to prepare the delicious and healthy Keto Baingan bharta/Eggplant Mesh:

·         Poke 4 to 5 holes (not much deep) in the Baigan/Eggplant using a knife.

·         Apply ghee on Baigan roast the it over open flame on the stove (if you have a gas stove) or in the oven for about 10-15 minutes. Turn often to make sure it's thoroughly roasted.

·         When the eggplant has cooled, peel the skin off and chop roughly until you get a mash.

·         Heat the olive oil in a saucepan and add cumin seeds, green chili, garlic, let its cook for a min or two.

·         Add onion, once the onions are slightly browned, add salt, chopped tomatoes, turmeric powder and chili powder.

·         Cook for 5 minutes or until the tomatoes begin to break down.

·         Now, add the eggplant and season. Keep cooking for another 8 to 10 minutes. Keep stirring on low heat then cover it with lid and cook it for 2-3 mins.

·         Baigan Bharta is ready, before serving garnish it with butter and fresh cilantro.

·         Have this with keto roti to make it a proper Indian meal and have it in lunch.

·         For keto roti you can try Nutroactive atta if you use 100 grams of it to prepare a roti. One roti will account only to 2 grams of carbs. (Purchase it from Amazon)

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