Baingan Ka Bharta for weight loss

baingan bharta
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Baingan ka bharta is a popular dish in India. Brinjals are easily available in the market and they are cheap.

Brinjal has low GI and so it is good for weight loss. Brinjals are also a good source of fiber. If you are a diabetic and facing blood glucose peaks then Brinjal is something that you should try in your diet. It is fibrous, rich in good things and low GI. Therefore it is a favorite ingredient of health lover’ recipes.

If you are a on a mobile device you can see the baingan bharta nutrition. It is rich in potassium, calcium and many vitamins. 

Is Baingan bharta good in weight loss?

Some people also call it as baingan bharta weight loss diet. As it is low in carbs and high in minerals like potassium you can effectively use it as a weight loss diet. It also has a very low glycaemic index and do not trigger the insulin in your body.

Brinjals in weight loss will be effective only if you do not eat with them chapati or rice. Because chapati or rice are full of carbs and you will not get any benefit of baingan ka bharta for weight loss if you consume carbs along with it.

Baingan ka bharta in diabetes

As mentioned above it has low GI and therefore people with diabetes can consume it safely. It also is low in carbs and sugar so it is safe.

Baingan ka bharta in intermittent fasting

Yes, you can eat baingan ka bharta in intermittent fasting. But, remember that 100gm contains approximately 10 gm carbs and therefore, you should moderate carbs intake from other sources. Although, most of the carbs are fibrous therefore you should not worry much.

Here is a recipe that is low in carbs and can be used in any weight loss diet plan.

Yields4 Servings
Prep Time5 minsCook Time30 minsTotal Time35 mins

 1 large sized Brinjal (Eggplant)
 ½ tsp oil for greasing
 1 tbsp Ghee
 1 tsp Cumin seeds (Jeera)
 ½ cup chopped onions
 1 ½ tsp grated ginger
 1 tsp grated garlic
 1 tsp finally chopped green chillies
 ½ cup finely chopped tomatoes
 ½ tsp turmeric powder
 1 tbsp coriander-cumin seeds (Dhaniya Jeera) powder
 ½ tsp Indian garam masala
 salt according to taste
 2 tbsp chopped coriander leaves to garnish

1

Grease the Brinjal well with oil and then cook it over an open flame to roast well. Wash well under water to cool and peel the skin. Mash it thoroughly in a bowl and keep it aside for some time.

2

Heat the ghee in a pan and add the cumin seeds. As they pop crackle, add the onions in the pan and saute` till the onions turn light brown.

3

Add Ginger, green chilies and garlic in the pan and again saute for some time.

4

Now add tomatoes, turmeric powder , Dhaniya-Jeera seed powder and cook for few minutes. You will that the mixture is now leaving oil.

5

Add the mashed brinjal, Indian garam masala and salt according to your taste and cook for another 4-5 minutes

6

Garnish the dish with chopped coriander leaves and its ready to serve.

Baingan Bharta is a common Punjabi main course dish which is made with the mashed roasted Brinjal in spices.

CategoryDinners, Lunch, Main DishesDifficultyIntermediate

Ingredients

 1 large sized Brinjal (Eggplant)
 ½ tsp oil for greasing
 1 tbsp Ghee
 1 tsp Cumin seeds (Jeera)
 ½ cup chopped onions
 1 ½ tsp grated ginger
 1 tsp grated garlic
 1 tsp finally chopped green chillies
 ½ cup finely chopped tomatoes
 ½ tsp turmeric powder
 1 tbsp coriander-cumin seeds (Dhaniya Jeera) powder
 ½ tsp Indian garam masala
 salt according to taste
 2 tbsp chopped coriander leaves to garnish

Directions

1

Grease the Brinjal well with oil and then cook it over an open flame to roast well. Wash well under water to cool and peel the skin. Mash it thoroughly in a bowl and keep it aside for some time.

2

Heat the ghee in a pan and add the cumin seeds. As they pop crackle, add the onions in the pan and saute` till the onions turn light brown.

3

Add Ginger, green chilies and garlic in the pan and again saute for some time.

4

Now add tomatoes, turmeric powder , Dhaniya-Jeera seed powder and cook for few minutes. You will that the mixture is now leaving oil.

5

Add the mashed brinjal, Indian garam masala and salt according to your taste and cook for another 4-5 minutes

6

Garnish the dish with chopped coriander leaves and its ready to serve.

Baingan Bharta (Roasted Eggplant mash)

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