Eggplant with Yogurt Cream
Eggplant with yogurt cream - Feast for the eyes and the palate
Healthy, because
Even smarter
Nutritional values
Thanks to abundant magnesium, bulgur supports the work of muscles as well as nerves and allows us to keep a cool head even in stressful phases. Thanks to the living lactic acid bacteria, yogurt has a probiotic function: it can improve the intestinal flora. This strengthens the immune system and effectively arms us against pathogenic germs.
Not everyone likes eggplant: If you feel the same way, you can also replace them with zucchini. The chard leaves for the garnish can also be replaced by other small lettuce leaves such as baby spinach.
(Percentage of daily recommendation)
| Calorie | 473 cal. | (23 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 7.7 g | (26 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 10 μg | (17 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 8.1 μg | (18 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 659 mg | (16 %) | ||
| Calcium | 195 mg | (20 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 9.6 g | |||
| Uric acid | 73 mg | |||
| Cholesterol | 46 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 7 ozs coarse Bulgur
- 14 ozs Vegetable broth
- 2 Eggplant
- 5 Tbsps olive oil
- salt
- peppers
- 18 ozs Greek yogurt
- ½ tsp dried thyme
- 1 handful young Chard leaf
- 1 organic lemon
- 1 Tbsp honey
- 1 tsp Sumac
- 2 ozs Pomegranate seed (4 TBSP.)
Kitchen utensils
Preparation steps
Briefly toast bulgur in a hot pot. Pour in broth, bring to a boil, cover and simmer on low heat for 15 minutes.
Meanwhile, clean and wash eggplants and cut lengthwise into slices about 1/2 inch thick. Brush with 2 tablespoons oil, season with salt and pepper and fry in a hot grill pan on both sides for 10 minutes over medium heat until grill marks appear.
Mix yogurt with 1 tablespoon oil and thyme. Wash the chard leaves and shake dry. Rinse lemon, rub dry, peel into zest and squeeze out juice.
Mix lemon juice with honey and drizzle over eggplant. Loosen bulgur with a fork and mix in 1 tablespoon oil. Season with salt and sumac and arrange on plates. Place eggplant slices on top and sprinkle pomegranate seeds on top. Place yogurt cream next to it, season with salt, pepper and sumac and drizzle with remaining oil. Sprinkle eggplant with lemon zest and garnish with chard leaves.
