Today we bring you a delicious and nutritious Vegan Baingan Bharta recipe which is also keto-friendly. Baingan Bharta is an eggplant-based dish that is believed to have originated from the Punjab region of India. The dish is a part of all national cuisines on the Indian sub-continent and is a staple dish.
Based on the flavors, it is a staple dish for good reason.
Just want the Vegan Baingan Bharta recipe?
Jump to the good stuff and get to what is in this Vegan Baingan Bharta recipe that will make your mouth sing. This dish is not only full of nutrients but also tastes amazing.
It can be produced as a full meal (using the full proportions in this recipe) or as a side dish to the main course (roughly half the proportions in this recipe).
The other bonus of this keto and Vegan Baingan Bharta is that it is a great meal to cook while traveling, as long as you can source a kitchen with the below requirements!
As with all of our keto recipes, we recommend you check out our information on fasting.
What should I look out for when cooking this delicious curry?
There are a few things to note with this dish, as well as a few tips on how to enhance the flavor:
- Pick eggplants that aren’t wrinkly
- When peeling the eggplant, be sure to remove any charred black bits, and
- Cook the eggplant over an open flame – BBQ, open stove top or any other flame. Cooking the eggplant like this really enhances the flavor.
If you don’t have access to an open flame for the eggplant, you can still cook it using a pressure cooker or a multicooker. Unfortunately, the keto and Vegan Baingan Bharta will lack the extra flavor, but will still taste great!
To cook the eggplant using a pressure cooker or multicooker, follow these steps:
- Fill the cooker with enough water to cover the eggplant, then add a whole head or bulb of garlic (unpeeled)
- Cook for a couple of minutes after the pressure has formed
- Open the cooker and take out the eggplant and garlic
- Peel both your eggplant and garlic and mash together
- Do not add any more garlic if you use this method until you have tasted the final recipe
This dish makes approximately 4 servings.
Preparation – 15 minutes
Baking time – 15 minutes
- 4 medium-sized eggplants
- 2 tablespoons of olive oil
- 2 medium-sized onions, sliced length-ways
- 4 cloves of garlic, diced finely
- 2 medium-sized tomatoes, chopped finely
- 2 green chillies, chopped finely
- 2 fresh cilantro (coriander), chopped finely
- 1 teaspoon of cumin seeds
- 1 teaspoon of turmeric powder
- 1 teaspoon of chilli powder
- 2 tablespoons of Irish Sea Moss gel
- Salt, to taste as required
- 8 pieces of naan or roti bread (optional – not good for keto)
You will also need
- Open flame (as described above) or a pressure cooker or multicooker
- Wooden spoon (or mixing utensil)
- Peeling and mashing tool (we find forks are easiest)
- Bowl to mash your eggplant in
- Sharp knife
- Cutting board
- Roast both the eggplants over an open flame (or use the alternative method). Turn when done on one side.
- The skins should become wrinkled and the eggplant should shrink in size and sag as it cooks from inside.
- Peel and mash the eggplant once cool in your bowl, removing any charred black skin. The texture should be smooth. Leave aside in the bowl for later.
- Heat your oil in your fry pan and fry your onions until reddish-brown. Then proceed to add your cumin and garlic.
- Add your tomatoes, turmeric and chilli powders and salt. Saute on medium heat until your tomatoes soften and everything is cooked through.
- Add your eggplant mash to your fry pan and stir fry for a few minutes.
- Garnish your dish with chopped green chilli and fresh cilantro.
- Optionally, you can serve with naan or roti bread for dipping if you’re not looking to apply a keto approach
If you have given the Vegan Baingan Bharta a try, let us know in the comments below how you went!