Marinated Eggplant with Green Beans and Feta
Marinated eggplant with green beans and feta - Mediterranean pleasure with lots of fiber
Healthy, because
Even smarter
Nutritional values
Because of their high potassium content Eggplants as a real heart-flatterer. Because it brings only few carbohydrates, the pretty fruit vegetable is also a super choice for low-carb fans and diabetics.
Marinated eggplant with green beans and feta - stored in the refrigerator - will keep for several days.
(Percentage of daily recommendation)
| Calorie | 294 cal. | (14 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 10 g | (40 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 21.1 μg | (35 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 3.2 μg | (7 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 661 mg | (17 %) | ||
| Calcium | 140 mg | (14 %) | ||
| Magnesium | 55 mg | (18 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 62 mg | |||
| Cholesterol | 18 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 1 Tbsp Mustard seed
- 5 garlic cloves
- ¾ oz ginger roots
- 2 red chili peppers
- 5 Tbsps Canola oil
- 1 tsp ground cilantro
- 1 tsp ground Turmeric
- 1 tsp ground Cumin
- 2 Tbsps Raw cane sugar
- 1 ¾ ozs Wine vinegar
- salt
- peppers
- 36 ozs Eggplant
- 18 ozs Green beans
- 2 scallions
- 2 stalks cilantro
- 2 stalks mint
- 3 ½ ozs Feta
Preparation steps
Finely crush mustard seeds in a mortar. Peel and finely dice garlic and ginger. Halve chili pepper lengthwise, remove seeds, wash and chop.
Heat 2 tablespoons canola oil in a frying pan. Sauté mustard, garlic, ginger and chili in it for 5-6 minutes over low heat, stirring, until lightly browned.
Add spices, sugar and vinegar and simmer for 6-7 minutes. Pull aside and leave to cool. Season with salt and pepper.
Along the way, clean, wash and slice eggplant. Clean, wash and cook beans in boiling water for about 7 minutes until al dente. Quench and drain.
In a large frying pan, heat remaining oil. Fry eggplant in it on both sides over medium heat for 5-8 minutes. Then drain on paper towels and mix in a bowl with the beans and vinegar mixture and let stand for 10 minutes.
Meanwhile, clean and wash spring onions, cut into fine strips and place briefly in ice water until they curl, then drain. Wash herbs, shake dry, pluck leaves and scatter over vegetables with scallions. Crumble feta over the top and serve.
