Eggplant Bulgur with Yogurt
Healthy, because
Nutritional values
IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.
(Percentage of daily recommendation)
| Calorie | 289 cal. | (14 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.7 g | (26 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin K | 33 μg | (55 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.1 mg | (34 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 6.2 μg | (14 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 682 mg | (17 %) | ||
| Calcium | 94 mg | (9 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 84 mg | |||
| Cholesterol | 9 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 150 grams Bulgur
- salt
- 4 Red onions
- 2 Eggplant 800 grams (approximately 2 pounds)
- 1 handful parsley
- 2 Tbsps olive oil
- 4 Tbsps raisins
- 200 milliliters Vegetable broth
- 2 Tbsps balsamic vinegar
- 1 tsp cinnamon
- 1 tsp Turmeric
- 1 tsp sweet ground paprika
- ½ tsp Chili powder
- 100 grams Greek yogurt (10% fat)
Preparation steps
Rinse the bulgur in a sieve and cook in 400 ml (approximately 2 cups) of boiling salted water according to package directions. Keep warm.
Peel the onions and cut into thin strips. Rinse the eggplants, cut off the stalk and cut into sticks about 2 cm (approximately 3/4 inch) in size. Rinse the parsley, shake dry and coarsely chop the leaves.
Heat the oil in a large hot pan (or wok) and fry the onions while stirring, about 3-4 minutes. Stir in the eggplant and fry for another 2-3 minutes. Season with salt and fry for another 3-4 minutes until the eggplant has become significantly smaller. Add the raisins and the broth and leave to simmer for about 5 minutes over moderate heat.
Season with the vinegar, salt, pepper, cinnamon, turmeric and paprika. Mix in the bulgur and season with salt and pepper. Add a dollop of yogurt on top, if desired, and serve sprinkled with a little paprika and parsley.
