Is baingan bharta good for weight loss?

Yes. Brinjal is very low in calories and high in fiber, so baingan bharta is filling for very little. Keep the oil measured and pair it with a protein like dal or curd.

How do I get the smoky flavour without a gas flame?

Roast the whole brinjal in a hot oven or air fryer until the skin blisters and the inside is soft. It is less smoky than an open flame but still works well.

Baingan Bharta

Name: Baingan Bharta
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Ingredients: 1 big brinjal (large eggplant) (about 400 g); 1 medium onion (chopped); 2 medium tomato (chopped); 1 tbsp ginger-garlic and green chilli; to taste cumin, turmeric, salt; 2 tsp oil; to finish coriander leaves

indiannorth-indian vegetarianveganlow-calorielow-oilhigh-fibergluten-free

Baingan bharta is proof that low-calorie food does not have to be boring. A properly charred brinjal brings a deep, smoky flavour, and the dish needs very little oil to taste rich. Brinjal itself is very low in calories and high in fiber, so a big helping stays gentle on your day.

It is light on protein on its own, so serve it with a dal, a bowl of curd, or a couple of rotis to round out the plate into a filling, balanced meal.

2 Serves

10 min Prep

20 min Cook

30 min Total

easy Difficulty

Nutrition

150 Calories
4 g Protein
14 g Carbs
9 g Fat
6 g Fiber

Nutrition estimate per serving.

Ingredients

1 big brinjal (large eggplant) (about 400 g)
1 medium onion (chopped)
2 medium tomato (chopped)
1 tbsp ginger-garlic and green chilli
to taste cumin, turmeric, salt
2 tsp oil
to finish coriander leaves

Instructions

Roast the brinjal directly over a flame or in the oven until the skin chars and the inside is soft. Cool, peel, and mash.
Heat the oil, crackle the cumin, and saute the onion, ginger-garlic, and chilli until soft.
Add the tomato and spices and cook until soft and jammy.
Add the mashed brinjal, mix well, cook for 5 minutes, and finish with coriander.

Why this is weight-loss-friendly

Brinjal is very low in calories and high in fiber, so baingan bharta is a filling, flavourful side or main for very little. It is light on protein, so pair it with dal or curd.

Substitutions

Add peas or finely chopped capsicum for a little more bulk and fiber.
Keep the oil to two teaspoons; the smoky brinjal carries the flavour.

Variations

Stir in a spoon of curd at the end for a creamier, slightly higher-protein version.

Storage & meal prep

Keeps 2 days refrigerated and the smoky flavour deepens.

Roast and mash the brinjal ahead so the bharta comes together quickly.

Common mistakes

Too much oil: bharta can soak up a lot. Keep it to two teaspoons; the smoke does the work.
Under-roasting the brinjal: you lose the smoky flavour. Char it properly until fully soft.

FAQs

Is baingan bharta good for weight loss?: Yes. Brinjal is very low in calories and high in fiber, so baingan bharta is filling for very little. Keep the oil measured and pair it with a protein like dal or curd.
How do I get the smoky flavour without a gas flame?: Roast the whole brinjal in a hot oven or air fryer until the skin blisters and the inside is soft. It is less smoky than an open flame but still works well.

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