Stuffed Eggplant with Beef and Lentils
Stuffed eggplant with beef and lentils - Asian vegetables with protein kick
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.
(Percentage of daily recommendation)
| Calorie | 777 cal. | (37 %) | ||
| Protein | 56 g | (57 %) | ||
| Fat | 42 g | (36 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.1 g | (37 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 36.1 μg | (60 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 23.3 mg | (194 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 158 μg | (53 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 14.1 μg | (31 %) | ||
| Vitamin B₁₂ | 7 μg | (233 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 1,826 mg | (46 %) | ||
| Calcium | 250 mg | (25 %) | ||
| Magnesium | 170 mg | (57 %) | ||
| Iron | 10.3 mg | (69 %) | ||
| Iodine | 60 μg | (30 %) | ||
| Zinc | 11.4 mg | (143 %) | ||
| Saturated fatty acids | 16 g | |||
| Uric acid | 363 mg | |||
| Cholesterol | 110 mg |
Ingredients
- 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.)
Preparation steps
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.
Meanwhile, cook lentils in twice the amount of boiling water for 10 minutes.
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.
Add lentils, lemon juice and tomato paste to the minced meat and cook for another 15 minutes. Season with salt, pepper and chili.
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.
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.
