Baingan Ka Bharta with Roti | Diabetic-Friendly North Indian Meal
Baingan ka bharta with roti is a traditional Indian dish made from mashed baingan (Brinjal) cooked with onions, tomatoes, and a blend of spices. It's especially popular in North India.
The dish is savory with a mix of tanginess from the tomatoes and a slight sweetness from the onions. The smoky flavor of baingan ka bharta comes from roasting the eggplant. Usually, it's enjoyed with roti, a flatbread made from flour, but you can also enjoy it with paratha or naan.
There are plenty of recipes online, but many of them use high glycemic ingredients, which aren't good for your health and can spike your blood sugar levels.
We're sharing a recipe for Baingan ka bharta with roti that uses low glycemic index ingredients, making it healthier and better for maintaining stable blood sugar levels. This meal is perfect for those who prioritize their health without compromising the taste.
We use Diabexy Atta for Baingan ka Bharta with roti because it is specifically designed to help manage diabetes. Traditional atta, which is high in carbs, can increase blood sugar levels, which is not ideal for people with diabetes. Diabexy Atta, on the other hand, has a low glycemic load (EGL value of just 7 per 100 gm) and is low in carbohydrates, making it a much better option for those looking to manage their blood sugar.
Moreover, Diabexy Atta is rich in nutrition. It includes a mix of ingredients like peanuts, almonds, flax seeds, sesame seeds, pumpkin seeds, coconut, isolated soya protein, isolated wheat protein, fat-free soya flour, and flour lentils. These ingredients not only provide essential micronutrients but also make the atta a great source of vegan protein and healthy fats.
Baingan ka Bharta with Roti Ingredients
Baingan ka Bharta Ingredients
- Baingan (Brinjal)400g
- Raw papaya150g
- Onion100g
- Green chilli5g
- Coriander leaves5g
- Tomatoes25g
- Curry leaves5g
- Haldi Powder2.5g
- Chilli Powder2.5g
- Curry Powder2.5g
- NutroActive Mineral salt5g
Diabexy Atta Roti Ingredients
- Diabexy Atta100g
How to Make Baingan ka Bharta with Roti: Step-by-Step Guide
Baingan ka Bharta
Take 150g of raw papaya and 400g of baingan (eggplant).
Roast the baingan and boil the papaya in a pressure cooker.
Mash both ingredients using a masher.
Heat oil in a pan and add 1 tsp panch phoron and 100g of chopped onion.
Then add 2-3 green chilies and garlic pods.
After sautéing, add 1 tsp NutroActive Mineral salt and curry leaves, and mix all the ingredients.
Add 25g of tomatoes and cook with all the ingredients.
Add the mashed baingan and papaya, and mash all the ingredients again in the pan.
Add 1 tsp turmeric powder, 1 tsp chili powder, and mix all the ingredients properly.
Add 1 tsp curry powder and mix it properly.
Add coriander leaves for garnishing (optional). Your baingan ka bharta is ready.
Diabexy Roti
Take 100g Diabexy Atta and make roti dough. Roll into rotis and cook on a hot tawa until golden brown.
If you want to learn to make roti step-by-step, check out this recipe: Make Diabetic-friendly Roti & Sabji at Home
Estimated Glycemic Load (EGL)
Baingan ka Bharta: 2 per 100g
Roti: 1.4 per roti
Very low - Excellent choice for diabetics!
Baingan ka bharta can be enjoyed with Diabexy roti, curd, and salad. You can also apply desi ghee on roti for better taste.
Frequently Asked Questions
Yes! This baingan ka bharta uses low glycemic ingredients and has only 2 EGL per 100g. Paired with Diabexy roti (1.4 EGL), it's an excellent diabetic-friendly meal.
Regular roti has a higher glycemic load. Diabexy Atta is specially formulated with low EGL (7 per 100g) and high protein content for better blood sugar management.
Raw papaya adds natural sweetness and helps create a smoother texture. It also adds fiber and nutrients without increasing the glycemic load.
Roast the baingan directly over an open flame until the skin is charred. This gives the authentic smoky flavor to the bharta.
Serve with Diabexy roti, fresh curd, onion slices, and green salad for a complete North Indian meal.
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