Borani Bademjan — Eggplant Yogurt Dip (Best Iranian Food for Fasting)
Chuẩn Bị
15 mins
Nấu
20 mins
Tổng Cộng
35 mins
Phục Vụ
4
Calo
180 kcal
Tại Sao Điều Này Hiệu Quả Cho Nhịn Ăn Gián Đoạn
Borani Bademjan combines soft-cooked eggplant with thick yogurt and garlic — a dip that is far more fasting-friendly than it looks. Eggplant is high in fibre and very low in net carbs, so it fills you up without spiking blood sugar. The yogurt adds protein and probiotics, and the olive oil provides satiating fat. Traditionally scooped with bread, but for fasting you…
Borani Bademjan — Eggplant Yogurt Dip
Why This Works for Intermittent Fasting
Borani Bademjan combines soft-cooked eggplant with thick yogurt and garlic — a dip that is far more fasting-friendly than it looks. Eggplant is high in fibre and very low in net carbs, so it fills you up without spiking blood sugar. The yogurt adds protein and probiotics, and the olive oil provides satiating fat. Traditionally scooped with bread, but for fasting you eat it with cucumber sticks, endive, or a spoon. It also keeps well, so it's easy to prep for your eating window. See our guide on fibre and fasting.
Ingredients
- 2 medium eggplants
- 400 g thick full-fat yogurt (or strained/Greek)
- 3 cloves garlic, minced
- 3 tbsp olive oil
- ½ tsp turmeric
- Dried mint and walnuts, to garnish
- Salt and pepper to taste
Method
- Cook the eggplant. Peel and cube the eggplants, then sauté in olive oil with turmeric over medium heat until deeply soft and golden, about 15 minutes. Or roast at 200°C for 25 minutes.
- Mash. Mash the cooked eggplant to a rough purée and let it cool.
- Fry the garlic briefly in a little oil until fragrant, then stir into the eggplant.
- Fold in yogurt. Once the eggplant is cool (so it doesn't split the yogurt), stir in the yogurt and season.
- Garnish with dried mint, a drizzle of oil, and chopped walnuts.
- Serve cool with cucumber sticks or endive instead of bread.
Nutrition Per Serving
| Nutrient | Amount |
|---|---|
| Calories | ~180 kcal |
| Protein | ~6 g |
| Fat | ~13 g |
| Net carbs | ~7 g |
| Fiber | ~5 g |
Values are approximate and vary with oil and yogurt type.
Fasting Protocol Compatibility
| Protocol | Compatible? | Notes |
|---|---|---|
| 16:8 | ✅ Yes | Fibre-and-protein side to break the fast gently |
| 18:6 | ✅ Yes | Pairs with a grilled protein |
| OMAD | ✅ As a side | Serve alongside kabab for a complete meal |
| 5:2 (fast days) | ✅ Yes | Low calorie with a modest yogurt amount |
| 20:4 / Warrior | ✅ Yes | Good vegetable starter |
Eaten with vegetables instead of bread, Borani Bademjan is a high-fibre, protein-rich, low-carb Persian dip that suits every fasting window.
For the complete guide, get Intermittent Fasting in Practice on Amazon — and claim 3 months free on our fasting app at fastinginpractice.com/redeem.
Nutrition information is approximate. Consult a health professional for personalised nutrition advice.
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Intermittent Fasting in Practice
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