Baingan Bharta
Roasted Eggplant Mash
Yes, with a tweak: request minimal onion and tomato, no potatoes (sometimes added as filler), and extra ghee/butter to boost fat content. About 15g net carbs per serving, on the higher side for Indian food, so watch the portion.
What it is
A smoky and flavorful dish made from fire-roasted eggplant, mashed and then cooked with sautéed onions, tomatoes, ginger, garlic, green chilies, and various spices.
Key ingredients
Eggplant (brinjal), onions, tomatoes, ginger-garlic paste, green chilies, fresh coriander, cumin powder, turmeric, red chili powder, garam masala, salt, ghee/oil.
How to make it keto
Request minimal onion and tomato, no potatoes (sometimes added as filler), and extra ghee/butter to boost fat content.
Say this to the waiter (Hindi)
बैंगन भर्ता में प्याज़-टमाटर कम, आलू बिल्कुल नहीं. ज़्यादा घी/मक्खन डालिएगा.
Baingan Bharta, minimal onion and tomato, no potatoes. Please add extra ghee/butter.
Watch out for
Onions and tomatoes (can be significant if used heavily), potential for potatoes or other starchy fillers, hidden sugar.
Macros are estimates for a typical serving and vary by restaurant. Confirm ingredients with staff, especially if you have allergies. Our ingredient lists are generated automatically and describe how a dish is typically made.
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