High-Protein

Stuffed Eggplant with Beef and Lentils

5
Average: 5 (3 votes)
(3 votes)
Stuffed Eggplant with Beef and Lentils

Stuffed eggplant with beef and lentils - Asian vegetables with protein kick

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Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
777
calories
Calories

Healthy, because

Even smarter

Nutritional values

Highly effective natural pigments from eggplant (anthocyanins) help regulate high blood pressure. Lentils and minced meat provide us with a lot of high-quality protein.

If you prefer something a little more crunchy, you can replace the red lentils with beluga or mountain lentils, for example. But then note the slightly longer cooking time, which is indicated on the shelf on the package.

1 serving contains
(Percentage of daily recommendation)
Calorie777 kcal(37 %)
Protein56 g(57 %)
Fat42 g(36 %)
Carbohydrates44 g(29 %)
Sugar added0 g(0 %)
Roughage11.1 g(37 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E4.3 mg(36 %)
Vitamin K36.1 μg(60 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.8 mg(73 %)
Niacin23.3 mg(194 %)
Vitamin B₆1 mg(71 %)
Folate158 μg(53 %)
Pantothenic acid2 mg(33 %)
Biotin14.1 μg(31 %)
Vitamin B₁₂7 μg(233 %)
Vitamin C34 mg(36 %)
Potassium1,826 mg(46 %)
Calcium250 mg(25 %)
Magnesium170 mg(57 %)
Iron10.3 mg(69 %)
Iodine60 μg(30 %)
Zinc11.4 mg(143 %)
Saturated fatty acids16 g
Uric acid363 mg
Cholesterol110 mg

Ingredients

for
4
Ingredients
22 ozs Eggplant (2 large eggplants)
salt
5 Tbsps olive oil
9 ozs Red lentils
2 onions
2 garlic cloves
1 zucchini
22 ozs Ground beef
2 Tbsps lemon juice
2 Tbsps Tomato paste
peppers
Red pepper flakes
5 ozs Mozzarella
2 scallions
4 stems parsley
2 ozs Chili sauce (4 TBSP.)
How healthy are the main ingredients?
EggplantMozzarellaolive oilTomato pastesaltonion

Preparation steps

1.

Clean the eggplants, wash them, cut them in half, place them on a baking tray covered with baking paper, salt them and drizzle with 2 tablespoons of oil. Bake in a preheated oven at 200 °C / 400 °F for 45 minutes until golden brown.

2.

Meanwhile, cook lentils in twice the amount of boiling water for 10 minutes.

3.

Meanwhile, peel and chop onions and garlic. Clean the zucchini, wash and cut into small pieces. Heat remaining oil in a frying pan. Sauté onions and garlic for 3 minutes over medium heat. Add meat and zucchini and fry for 7 minutes.

4.

Add lentils, lemon juice and tomato paste to the minced meat and cook for another 15 minutes. Season with salt, pepper and chili.

5.

Remove the eggplants from the oven, hollow out the flesh a little in the middle, cut into small pieces and mix into the minced meat. Cut mozzarella into 8 slices. Fill eggplants with minced meat and top each with 2 slices of mozzarella, then bake in the oven for another 8-10 minutes.

6.

Clean the spring onions, wash and cut into rings. Wash and chop the parsley. Drizzle eggplant with chili sauce and sprinkle with onion rings and parsley.