Eggplant Porridge with Whole-Grain Crackers
Eggplant Porridge with Whole-Grain Crackers - United in a porridge: Mild eggplant and slightly tart tomato
Healthy, because
Even smarter
Nutritional values
Aubergines have a high content of caffeic acid. This bioactive substance has an antibacterial effect and protects against free radicals.
The porridge becomes more hearty if you use 1-2 tablespoons of oat or spelt flakes instead of the rusks and let it heat up and swell briefly with the tomatoes.
(Percentage of daily recommendation)
| Calorie | 217 cal. | (10 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 19.1 μg | (32 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.1 mg | (18 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 4.2 μg | (9 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 531 mg | (13 %) | ||
| Calcium | 43 mg | (4 %) | ||
| Magnesium | 34 mg | (11 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 59 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 1 Tbsp Canola oil
- ½ small Eggplant (about 150 grams)
- 1 Tomato (about 80 grams)
- 2 Whole grain crackers
- 3 Tbsps Apple juice
Kitchen utensils
Preparation steps
Line a baking sheet with aluminum foil and brush lightly with about 1 teaspoon oil.
Rinse eggplant, cut into 1 cm (approximately 1/2-inch) thick slices and place on the baking sheet.
Cook eggplant slices under preheated oven grill or broiler until soft when pierced with a fork and lightly browned.
Meanwhile, rinse tomato, wipe dry, cut into quarters, remove seeds and chop finely.
Place the crackers in a small freezer bag and crush with a rolling pin.
Combine crackers, tomato and eggplant in a tall vessel. Add apple juice and remaining canola oil and puree with an immersion blender.
