Eggplant Casserole
Healthy, because
Even smarter
Nutritional values
Minced beef has less fat than mixed or minced pork and should therefore be preferred. In addition, it is rich in important proteins, which we need as building material for our cells. It also provides B vitamins, for strong nerves. The aubergines provide plenty of potassium for the metabolism.
The oriental dish is accompanied by flat bread and a yoghurt dip. Minced meat can be easily replaced with soy granules, you will then get a vegetarian recipe.
(Percentage of daily recommendation)
| Calorie | 477 cal. | (23 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.8 g | (19 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 24.3 μg | (41 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 16.6 mg | (138 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 141 μg | (47 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 13.3 μg | (30 %) | ||
| Vitamin B₁₂ | 5 μg | (167 %) | ||
| Vitamin C | 148 mg | (156 %) | ||
| Potassium | 1,323 mg | (33 %) | ||
| Calcium | 70 mg | (7 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 6.3 mg | (79 %) | ||
| Saturated fatty acids | 11.4 g | |||
| Uric acid | 229 mg | |||
| Cholesterol | 95 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 2 Eggplant (about 150 grams or 5.3 ounces)
- salt
- 1 red Bell pepper
- 1 green Bell pepper
- 2 scallions
- 1 shallot
- 2 garlic cloves
- 2 Tbsps olive oil
- 600 grams mixed Ground meat
- 150 milliliters dry Red wine
- 400 grams peeled Tomatoes (canned)
- freshly ground peppers
- 1 pinch cinnamon
- 1 Tbsp dried oregano
Preparation steps
Rinse and thinly slice eggplant. Soak in salted water for about 30 minutes. Preheat the oven to 200°C (390°F).
Rinse peppers, cut in half, remove seeds and ribs and cut into strips. Rinse scallions, shake dry and slice the whites. Peel and mince shallot and garlic.
Heat oil in a pan and sweat shallot and garlic until translucent. Add meat and cook until crumbly. Deglaze with wine and tomato. Season with salt, pepper, cinnamon and oregano and simmer for 15-20 minutes over medium heat.
Remove eggplant from water bath, pat dry place in a greased casserole dish. Top with meat mixture and scallions. Bake for 35-40 minutes. Remove and serve immediately.
