Eggplant Filled with Vegetables and Mango
Nutritional values
(Percentage of daily recommendation)
| Calorie | 224 cal. | (11 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.4 g | (25 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 40.6 μg | (68 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.1 mg | (34 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 122 μg | (41 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 7.1 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 58 mg | (61 %) | ||
| Potassium | 884 mg | (22 %) | ||
| Calcium | 59 mg | (6 %) | ||
| Magnesium | 74 mg | (25 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 83 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 3 Eggplant
- 250 grams Cherry tomatoes
- 1 large onion
- 1 Red paprika
- 1 yellow paprika
- 1 Mango
- 2 potatoes (cooked)
- 6 Tbsps brown Lentils
- 1 small Zucchini
- ½ bunch parsley
- 4 Tbsps olive oil
- 6 Tbsps white balsamic vinegar
- 50 milliliters white wine
- peppers
Preparation steps
Rinse eggplant, cut in half, season with salt and wrap lightly in parchment paper. Cook at 200°C (approximately 400ºF) in oven for about 30 minutes.
Remove eggplant from oven and hollow out skin. Keep eggplant skins warm at 80°C (approximately 175°F). Cut eggplant flesh into small cubes. Rinse peppers, cut in half, remove seeds and ribs and cut into cubes. Peel onions, halve and cut into a fine dice. Peel cooked potatoes and dice. Rinse zucchini and cut into cubes. Rinse tomatoes and quarter. Heat oil in a pan and sauté lentils. Pour in white wine and cook until tender. Add remaining vegetables and cook for 3 minutes. Add vinegar, season with pepper and keep warm. Rinse parsley, shake dry, chop coarsely and add to vegetables. Peel mango peel, cut flesh from core and dice. Mix into vegetables as desired.
Place eggplant halves on warmed plate, fill with vegetables and serve warm.
