If you’ve been on the hunt for a low carb vegetarian dinner that actually packs a punch, you have to try this Sautéed Eggplant and Bell Pepper dish, traditionally known as Baigan Simla Mirch Tarkari. I know how hard it can be to find exciting keto-friendly recipes that don’t rely heavily on meat, but this one is a total game-changer. The secret is in the fresh garam masala and the colorful peppers—it’s vibrant, spicy, and perfectly fits your macros without sacrificing any flavor. Trust me, this healthy stir-fry is about to become a staple in your kitchen.
This dish can be made with green, red, or yellow bell peppers, all yielding wonderful flavor and color variations. The eggplant is steamed prior to its browning in seasoned ghee, a step that cuts calories to the minimum. Fresh garam masala puts a mark of distinction on the dish.
Preparation time: 10 minutes Cooking time: 15–20 minutes Serves: 4 or 5
Ingredients
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0.5 tsp (2 ml) Caraway seeds
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0.25 tsp (1 ml) Cardamom seeds
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0.5 inch (1.5 cm) Piece of cinnamon stick, crushed
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0.5 tsp (2 ml) Cumin seeds
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0.5 tbsp (7 ml) Coriander seeds
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3 Whole cloves
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6 Black peppercorns
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0.25 tsp (1 ml) Freshly ground nutmeg
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3 tbsp (45 ml) Ghee or vegetable oil
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1 tsp (5 ml) Black mustard seeds
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3 Green, red, or yellow bell peppers (approx. 16 oz / 455 g), stemmed, seeded, and cut lengthwise into thin strips
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1 Medium-sized eggplant (approx. 16 oz to 20 oz / 455 g to 570 g), cut into 0.75 inch (2 cm) cubes and steamed until tender
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0.5 tsp (2 ml) Turmeric
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1.25 tsp (6 ml) Salt
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2 tbsp (30 ml) Chopped fresh coriander or parsley
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0.25 cup (60 ml) Yogurt or sour cream, at room temperature (optional)
Instructions
- To make the garam masala, combine the caraway seeds, cardamom seeds, crushed cinnamon, cumin seeds, coriander seeds, cloves, and peppercorns in a spice or coffee mill and grind to a powder. Add the nutmeg and blend well. Set aside.
- Heat the ghee or oil in a large, heavy nonstick frying pan over moderately high heat. When it is hot, but not smoking, add the mustard seeds and fry until they sputter and turn gray. (You may want to use a lid or spatter screen to prevent the seeds from scattering on the stovetop.)
- Drop in the bell peppers and sauté until blistered and wilted (5–7 minutes). Remove and transfer to a plate.
- Add the steamed eggplant, the freshly ground spice mix (from step 1), and the turmeric to the pan. Gently toss and fry until slightly brown.
- Add the peppers back into the pan along with the salt and fresh coriander (or parsley). Toss to mix well.
- If desired, fold in the yogurt or sour cream just before serving.
Nutritional Information
Values are estimated per serving (based on 4 servings).
- Calories: 155 kcal
- Total Fat: 11 g
- Total Carbohydrates: 13 g
- Dietary Fiber: 6 g
- Net Carbohydrates: 7 g
- Protein:5 g
Pro Tips for Success
- Don’t Skip the Steaming: Eggplant acts like a sponge and loves to soak up oil. By steaming the cubes first as the recipe directs, you collapse the air pockets in the vegetable. This allows it to brown beautifully in the ghee without absorbing excessive fat, keeping the dish lighter and the texture creamy rather than greasy.
- Toast Spices for Extra Depth: While the recipe calls for grinding the spices raw, you can elevate the flavor by briefly dry-roasting the whole spices (cumin, coriander, peppercorns, cloves) in a small pan for 30–60 seconds before grinding. This releases their essential oils and adds a smokier note to the masala.
- Keep the Peppers Crisp: When sautéing the bell peppers, ensure your pan is hot. You want to blister and char the skins slightly without turning them into mush. They should retain a bit of “bite” to contrast with the soft, tender eggplant.
- Dairy Management: If you are adding the optional yogurt or sour cream, ensure it is at room temperature and remove the pan from the heat before folding it in. This prevents the dairy from curdling or separating into a watery mess.
- Keto Modification: If you are strictly monitoring macros for a ketogenic diet, opt for full-fat sour cream or Greek yogurt to boost the fat content. If you are keeping it Paleo or vegan, you can swap the dairy for a swirl of coconut cream or simply finish with a squeeze of fresh lemon juice for acidity.
Frequently Asked Questions
Is Sautéed Eggplant and Bell Pepper keto-friendly? Yes, this dish is excellent for a ketogenic diet. Eggplants and bell peppers are lower in carbohydrates compared to starchy root vegetables. With approximately 7 g of net carbs per serving and healthy fats from the ghee, it fits perfectly into low-carb macros.
Can I make this Baigan Simla Mirch Tarkari vegan? Absolutely. The traditional recipe uses ghee (clarified butter), but you can easily substitute it with coconut oil, avocado oil, or olive oil to keep it 100% plant-based. Simply omit the optional yogurt topping or use a coconut milk alternative.
How do I prevent the eggplant from getting too oily? This recipe uses a specific technique where the eggplant is steamed before frying. This cooks the vegetable through and collapses its sponge-like structure so it doesn’t absorb excess oil when added to the pan, keeping the dish light and flavorful.
Can I meal prep this dish? Yes, this is a great option for meal prep. In fact, the flavors of the garam masala often develop and deepen after sitting for a day. Store it in an airtight container in the refrigerator for up to 3 days and reheat gently on the stovetop.
What can I serve with this if I am not eating bread/naan? If you are avoiding grains, this dish pairs beautifully with cauliflower rice or can be eaten as a main dish alongside a simple cucumber salad. It is substantial enough to stand on its own as a light dinner.
Conclusion
I really hope you give this Baigan Simla Mirch Tarkari a try. Whether you’re sticking to a keto diet, looking for a new vegetarian favorite, or just want to spice up your weeknight dinner rotation, this sautéed eggplant dish checks all the boxes. It’s comforting, aromatic, and surprisingly quick to put together. If you make it, please drop a comment below and let me know how it turned out, or tag me in your photos on social media—I’d love to see your creations!
