Fine Vegetable Cuisine

Marinated Eggplant with Green Beans and Feta

5
Average: 5 (2 votes)
(2 votes)
Marinated Eggplant with Green Beans and Feta

Marinated eggplant with green beans and feta - Mediterranean pleasure with lots of fiber

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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
294
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie294 kcal(14 %)
Protein8 g(8 %)
Fat20 g(17 %)
Carbohydrates21 g(14 %)
Sugar added10 g(40 %)
Roughage4.5 g(15 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2.7 mg(23 %)
Vitamin K21.1 μg(35 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin3.6 mg(30 %)
Vitamin B₆0.3 mg(21 %)
Folate94 μg(31 %)
Pantothenic acid0.7 mg(12 %)
Biotin3.2 μg(7 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C20 mg(21 %)
Potassium661 mg(17 %)
Calcium140 mg(14 %)
Magnesium55 mg(18 %)
Iron2.2 mg(15 %)
Iodine23 μg(12 %)
Zinc0.9 mg(11 %)
Saturated fatty acids5.3 g
Uric acid62 mg
Cholesterol18 mg
Complete sugar18 g

Ingredients

for
4
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
How healthy are the main ingredients?
EggplantGreen beansFetagarlic cloveCuminsalt

Preparation steps

1.

Finely crush mustard seeds in a mortar. Peel and finely dice garlic and ginger. Halve chili pepper lengthwise, remove seeds, wash and chop.

2.

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.

3.

Add spices, sugar and vinegar and simmer for 6-7 minutes. Pull aside and leave to cool. Season with salt and pepper.

4.

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.

5.

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.

6.

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.