Roasted Eggplant with Fava Beans
Roasted Eggplant with Fava Beans - Asian style legume
Healthy, because
Even smarter
Nutritional values
Eggplant provide potassium, a mineral needed for stimulus transmission in the brain. It also activates kidney activity, normalizing blood pressure and acid-base balance. Good for the heart: Avocado Contains many unsaturated fatty acids, which have a positive effect on high cholesterol and heart health. In addition, its vitamin E keeps the vessels supple and prevents arteriosclerosis.
Instead of eggplant, this aromatic Asian feast can also be prepared with zucchini. You can replace the rice with quinoa, millet or buckwheat, for example.
(Percentage of daily recommendation)
| Calorie | 443 cal. | (21 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.6 g | (45 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 1.4 mg | (12 %) | ||
| Vitamin K | 16 μg | (27 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 151 μg | (50 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 7.1 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 1,212 mg | (30 %) | ||
| Calcium | 126 mg | (13 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 141 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 4 medium size Eggplant
- 1 Lime
- 1 red chili pepper
- 2 Tbsps white Miso paste
- 3 Tbsps soy sauce
- 4 Tbsps sesame oil
- 5 ¼ ozs Brown rice
- salt
- 4 ½ ozs Fava bean (freshly split or frozen)
- 3 ozs Snow peas
- 2 scallions
- 5 Radish
- 1 Avocado
- peppers
- 1 ½ ozs Shiso sprout
- 1 ¾ ozs pea shoots
- 1 Tbsp Sesame seeds
Preparation steps
Clean eggplants, wash, cut in half lengthwise and cut flesh crosswise. Halve the lime and squeeze out the juice. Wash chili, cut into fine rings and set half aside. Mix the rest with miso paste, 2 tablespoons soy sauce, 2 tablespoons oil and 1 tablespoon lime juice and coat eggplant halves with it.
Place on a baking tray lined with baking paper and bake for 25-30 minutes in a preheated oven at 200 °C / 400 °F.
Meanwhile, cook rice in 2 1/2 times the amount of salted water according to package directions for about 10 minutes.
Meanwhile, bring salted water to a boil, add beans, bring to a boil and cook for 2-3 minutes. Clean and wash sugar snap peas and add to beans at the last minute. Drain, rinse with cold water and drain.
Clean spring onions, wash and cut diagonally into fine strips with sugar snap peas. Clean, wash and thinly slice radishes. Halve avocado, remove pit, lift flesh from peel and roughly dice. Mix remaining lime juice, remaining soy sauce and remaining oil with a little salt and pepper.
Drain rice, rinse in cold water, drain, mix with prepared vegetables and add dressing. Wash cress and sprouts and pat dry.
Arrange eggplants on plates, sprinkle with remaining chili rings and sesame seeds. Arrange rice salad next to it, garnish with cress and pea shoots and serve.
