High-Protein

Eggplant on Rice and Beef with Pomegranate

5
Average: 5 (11 votes)
(11 votes)
Eggplant on Rice and Beef with Pomegranate

Eggplant on rice and beef with pomegranate - Great mix of spicy and fruity ingredients

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 50 min.
Ready in
Calories:
437
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie437 kcal(21 %)
Protein26 g(27 %)
Fat15 g(13 %)
Carbohydrates49 g(33 %)
Sugar added0 g(0 %)
Roughage4.8 g(16 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E2.4 mg(20 %)
Vitamin K4.5 μg(8 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin14.6 mg(122 %)
Vitamin B₆0.5 mg(36 %)
Folate73 μg(24 %)
Pantothenic acid1.9 mg(32 %)
Biotin13.1 μg(29 %)
Vitamin B₁₂3.9 μg(130 %)
Vitamin C11 mg(12 %)
Potassium904 mg(23 %)
Calcium92 mg(9 %)
Magnesium121 mg(40 %)
Iron4.8 mg(32 %)
Iodine7 μg(4 %)
Zinc5.1 mg(64 %)
Saturated fatty acids3.5 g
Uric acid206 mg
Cholesterol47 mg

Ingredients

for
4
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
How healthy are the main ingredients?
Pine nutsolive oilsaltEggplantonionCumin

Preparation steps

1.

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.

2.

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.

3.

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.

4.

Finely dice dates. Wash mint and parsley, shake dry and pluck leaves.

5.

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.