Stuffed Eggplant with Couscous and Apricots
Stuffed eggplant with couscous and apricots - Great mix of spicy and fruity ingredients - not just for vegetarians!
Healthy, because
Even smarter
Nutritional values
Chickpeas provide us with a lot of protein and should therefore be on the menu more often, especially for vegetarians. In addition, the legumes keep you full for a long time due to their high fiber content. With a lot of vitamin A, apricots are great for smooth skin and a fresh complexion.
If you want to integrate even more satiating fiber, you should choose couscous in the whole-grain variety. Alternatively, you can also use millet, bulgur or quinoa for the filling.
(Percentage of daily recommendation)
| Calorie | 391 cal. | (19 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.6 g | (29 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 7.9 μg | (13 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 55 μg | (18 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 6 μg | (13 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 718 mg | (18 %) | ||
| Calcium | 175 mg | (18 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 165 mg | |||
| Cholesterol | 6 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 1 onion
- 4 Tbsps olive oil
- 1 ½ tsps Harissa paste
- 6 ozs Vegetable broth
- 5 ozs Couscous
- 2 Apricot
- 25 ozs Eggplant (2 large eggplants)
- salt
- 1 garlic clove
- 2 scallions
- 7 ¼ ozs chickpeas (drained weight; can)
- 1 Tbsp lemon juice
- 1 tsp sweet ground paprika
- peppers
- 2 handfuls cilantro
- 8 ozs Yogurt
- 2 ozs Pomegranate seed (4 TBSP.)
Preparation steps
Peel and finely dice the onion. Heat 1 tablespoon oil in a pot. Sauté onion and harissa paste for 3 minutes over medium heat. Pour in broth and bring to a boil. Add couscous and remove from heat. Wash, halve and pit the apricots, cut into small cubes, add to the couscous and let stand.
In the meantime, clean the eggplants, wash them, cut them in half lengthwise and scrape out the flesh with a spoon except for a rim about 1/2-inch wide. Salt halves inside and let stand for 5 minutes.
Dice eggplant flesh into small cubes. Peel and finely chop garlic. Clean the spring onions, wash and cut into fine rings, set aside some green for garnish. Sauté the rest with garlic and eggplant flesh in a hot pan in 1 tablespoon oil for 3 minutes over medium heat. Drain chickpeas and mix in.
Mix all this into the couscous and season with lemon juice, salt, paprika and bell pepper. Fill the couscous mixture into the eggplants and place them on a baking tray covered with baking paper. Drizzle with remaining oil and cook in preheated oven at 180 °C / 350 ˚F for 35-40 minutes.
Meanwhile, wash cilantro, shake dry, pluck leaves and chop, keep some for garnish, mix the rest into the yogurt.
Remove eggplant from oven, drizzle with a little yogurt and sprinkle with scallion greens and pomegranate seeds. Serve remaining yogurt separately.
