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Indian Keto Baingan ka Bharta

deepkris Date: July 25, 2018
Region: INDIAN
Cuisine: Punjabi
TYPE: Vegetables
Course: Main Course

Prep Time

10Mins

Cooking Time

35Mins

Servings

2servings

Introduction

INTRODUCING KETO DIETS
Ketogenic diets focus on enhancing the process of Ketosis. Ketosis is a natural process wherein the body pledges to help you survive when the food intake is low. During the ketosis process, your body produces ketones which are come from the breakdown of liver fats.
Ketones are produced by the body only if the consumption of carbs is low and you moderate your protein consumption. They are often used as fuel throughout the body (especially the brain).
The whole purpose of this diet is to induce the body into the ketosis metabolic state. The main aim here is not to do this through the starvation of calories but instead aim to do this through the starvation of carbs. Which means that the ketogenic diet is carbs-free or very low on carbs. The lower the composition of carbs in your keto diet, the quicker your body produces ketones.

MORE ABOUT THIS RECIPE OF THE INDIAN KETO BAINGAN KA BHARTA
Baingan ka Bharta is a smoky Indian eggplant dish that’s full of flavour and surprisingly easy to make at home. All you require are some authentic Indian spices and good quality eggplants.
The secret to preparing the perfect baingan ka bharta is to roast the eggplants well. For those of you who do not have an oven to aid in this process, you can roast your whole eggplants over the stove top.
When you think of “Indian cuisine” – Baingan ka Bharta is high on the list. While the recipe varies by region, many Indian restaurants tend to serve Punjabi Baigan ka Bharta, one of the most popular ways of making this dish. Baingan means eggplant and Bharta is a mixture of mashed vegetables. Combine the two and you’ve got an Indian mashed eggplant dish. It tastes better than it sounds.

Indian Keto Baingan ka Bharta

nutrition information

Nutrition Info Per Serving
Energy 249.78 Cal Protein 0.34 g
Lipid 27.61 g Carbohydrate 1.16 g
Fiber 0.48 g Sugar 0.10 g

Ingredients List

Quantity Units Ingredients Notes
2.00 EGGPLANTS BRINJAL
4.00 tbsp COCONUT OIL OR OLIVE OIL
1.00 tsp CUMIN SEED
1.00 ONIONS FINELY CHOPPED
5.00 GARLIC GROUND
1.00 tbsp GINGER GROUND
2.00 SERRANO PEPPER
2.00 tsp CORIANDER POWDER
2.00 tsp SALT
0.50 tsp BLACK PEPPER
0.50 tsp GARAM MASALA
0.50 tsp PAPRIKA
0.50 tsp TURMERIC POWDER
3.00 TOMATOES LARGE
2.00 tsp CORIANDER (CILANTRO) OR PARSLEY

Steps

To prepare the eggplant

  1. Preheat oven to 500°F.
  2. Make four slits in each eggplant and then apply 1 tablespoon of oil over each eggplant. Place them on a baking sheet and then roast in the oven for 40 minutes, flipping halfway.
  3. Turn the heat up to a broil for 5 minutes, then remove the eggplants from the oven.
  4. Allow the eggplant to cool, then remove the skin and chop the flesh. Set aside for now.

To prepare the bharta

  1. While the eggplant is baking, add 2 tablespoons of oil in a dutch oven or heavy pot over medium heat.
  2. Then add cumin seeds.
  3. Once the cumin seeds begin to splutter, add onions and saute for 10 minutes or until the onions turn golden brown.
  4. Add the garlic, ginger, serrano pepper and spices.
  5. Stir-fry for a minute, add tomatoes and mix well.
  6. Cover the pan with a lid and cook for 10 minutes.
  7. Remove lid and stir-fry for another 5 minutes.
  8. Stir in the cooked eggplant and cook for another 5 minutes.
  9. Garnish with cilantro and serve.