Baingan bharta is a beloved North Indian dish made by roasting eggplant until smoky and soft, then mashing it with sautéed onions, tomatoes, and spices. Eggplant is naturally low in calories and carbs but high in fibre, making it an excellent choice for diabetes management.
In this version, it’s paired with multigrain roti instead of plain wheat roti. Using a blend of whole wheat, jowar, and bajra flours adds more fibre, protein, and minerals while lowering the overall glycaemic index of the meal. This helps in keeping blood sugar levels stable.
The dish is cooked with minimal oil and moderate spices to keep it both healthy and flavorful. Together, baingan bharta and multigrain roti form a filling, nutrient-dense meal that provides slow-releasing energy, aids digestion, and supports weight management—key factors for diabetic care.
Roast Eggplant: Roast the eggplant directly over flame or in an oven until skin is charred and flesh is soft. Peel and mash.
Cook Bharta: Heat oil in a pan, add cumin seeds, then sauté onion, ginger, garlic, and green chilli. Add tomato, turmeric, red chilli powder, and salt. Cook until tomato softens. Add mashed baingan and mix well. Cook for 5–7 minutes. Garnish with coriander.
Make Multigrain Roti: Mix the flours and salt. Knead into a soft dough using water. Rest 10 minutes. Divide into balls, roll out, and cook on a hot tawa until both sides get light brown spots.
Serve: Enjoy hot baingan bharta with fresh multigrain rotis.
Tips and Tricks
- Roast eggplant over an open flame for authentic smoky flavor.
- Add peas to bharta for extra protein and taste.
- Use a mix of flours in roti for variety—ragi, barley, or oats flour can also be included.
Frequently Asked Questions
Yes, but roasting gives the bharta its signature smoky taste.
For diabetics, keep oil to a minimum. Instead, enhance flavour with garlic, ginger, and spices.
Yes, both eggplant and multigrain rotis are fibre-rich and low-calorie, making them weight-loss friendly.
