Stir-fried Eggplant and Bell Peppers with Mushrooms
Nutritional values
(Percentage of daily recommendation)
| Calorie | 495 cal. | (24 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.7 g | (46 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 16 mg | (133 %) | ||
| Vitamin K | 105.1 μg | (175 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 12.1 mg | (101 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 271 μg | (90 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 26.4 μg | (59 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 166 mg | (175 %) | ||
| Potassium | 1,807 mg | (45 %) | ||
| Calcium | 111 mg | (11 %) | ||
| Magnesium | 213 mg | (71 %) | ||
| Iron | 8.1 mg | (54 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 148 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 5 small round Eggplant
- 2 Red Bell pepper
- 2 white onions
- 2 handfuls Baby spinach
- 250 grams button Mushroom
- 200 grams Pine nuts (roasted)
- 300 grams diced Tomatoes (canned, organic quality)
- salt
- peppers (freshly ground)
- Chili powder
- vegetable oil (for frying)
Preparation steps
Rinse eggplant, trim and cut into thick strips. Mix with plenty of salt and let draw water for 15 minutes. Rinse well with cold water, then wring out and pat dry with paper towels.
Rinse the peppers, cut in half, remove seeds and cut into wedges. Peel the onions and cut into wedges. Clean mushrooms and cut in half. Rinse the spinach and spin dry. In a wok, heat 2-3 tablespoons oil and stir-fry the eggplant over high heat. Then add the bell peppers and finally the mushrooms. Place vegetables in a bowl, season with salt and pepper and keep warm in the oven at 50°C (approximately 120°F). Add 1-2 tablespoons of oil to the still-hot wok and fry the onions vigorously, then add the tomatoes and 150 ml (approximately 5 ounces) of water. Bring to a boil briefly. Season with salt, pepper and 1/2 teaspoon chili powder. Spread the spinach on plates and sprinkle with the tomato-onion sauce, then distribute the other vegetables over it. Sprinkle with plenty of pine nuts and serve garnished with fresh basil and grated Parmesan cheese.
