Eggplant on Rice and Beef with Pomegranate
Eggplant on rice and beef with pomegranate - Great mix of spicy and fruity ingredients
Healthy, because
Even smarter
Nutritional values
Due to the combination of meat and brown rice, the wholesome dish provides a lot of high-quality protein, which is characterized by a good biological value. This means that it can be very well absorbed and utilized by the body. This really gets the metabolism going.
For a vegetarian version, simply replace the minced meat with 6 ounces of mountain lentils. Cook these according to package instructions and then sauté together with the onions for only about 2 minutes.
(Percentage of daily recommendation)
| Calorie | 437 cal. | (21 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.8 g | (16 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 4.5 μg | (8 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 14.6 mg | (122 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 73 μg | (24 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 13.1 μg | (29 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 904 mg | (23 %) | ||
| Calcium | 92 mg | (9 %) | ||
| Magnesium | 121 mg | (40 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 5.1 mg | (64 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 206 mg | |||
| Cholesterol | 47 mg |
Ingredients
- Ingredients
- 7 ozs Brown rice
- salt
- 2 Eggplant
- 2 Tbsps olive oil
- peppers
- 1 onion
- 10 ozs 97% lean Ground beef
- ½ tsp ground Cumin
- ½ tsp ground cilantro
- 1 generous pinch cinnamon
- ½ tsp Ras el hanout (Arabic seasoning paste)
- 1 tsp Tahini (sesame paste)
- 5 ozs Yogurt (low-fat)
- 1 Tbsp lemon juice
- 2 Medjool- Date (without pits)
- 2 mint
- 2 parsley
- 1 ½ ozs Pomegranate seed (3 TBSP.)
- 1 oz Pine nuts (2 TBSP.)
- Chili powder
Preparation steps
Cook rice in twice the amount of boiling salted water for 30-40 minutes. Meanwhile, line a baking tray with baking paper. Clean the eggplants, wash, pat dry, cut crosswise into slices about 1/2 inch thick and brush on both sides with a total of 1 tablespoon oil. Season with salt and pepper, place on the baking tray, and bake in a preheated oven at 220 °C / 425 ˚F for about 30 minutes.
Meanwhile, peel and chop the onion. Heat the remaining oil in a frying pan. Saute onion in it for 3 minutes over medium heat. Add meat and fry over medium heat for 6-8 minutes until crumbly; it should brown slightly. Season meat with seasonings, salt and pepper. Stir-fry for 1-2 more minutes, then mix in rice.
Mix tahini, yogurt and lemon juice until smooth and place in a small bowl. Arrange rice mince on a platter. Remove eggplant from oven, place on the platter, and top with a little of the rice meat mixture and then drizzle with a few blobs of yogurt sauce.
Finely dice dates. Wash mint and parsley, shake dry and pluck leaves.
Add dates, pomegranate and pine nuts over the rice mince, sprinkle everything with chili powder and pepper and serve garnished with mint and parsley. Add the remaining yogurt sauce separately.
