Fine Vegetable Cuisine

Stuffed Eggplant with Quinoa and Pomegranate Seeds

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Average: 5 (4 votes)
(4 votes)
Stuffed Eggplant with Quinoa and Pomegranate Seeds

Stuffed eggplant with quinoa and pomegranate seeds - Asian vegetables with power topping

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Health Score:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
538
calories
Calories

Healthy, because

Even smarter

Nutritional values

Because of their high potassium content, eggplants are considered the perfect slimming food and a blood pressure reducer. The minimal carbohydrate content makes eggplant a good choice for fans of low-carb cuisine.

Instead of quinoa, you can prepare the stuffed eggplants with millet or rice.

1 serving contains
(Percentage of daily recommendation)
Calorie538 kcal(26 %)
Protein20 g(20 %)
Fat36 g(31 %)
Carbohydrates33 g(22 %)
Sugar added0 g(0 %)
Roughage8.6 g(29 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.1 μg(1 %)
Vitamin E8.2 mg(68 %)
Vitamin K69.3 μg(116 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin6.1 mg(51 %)
Vitamin B₆0.3 mg(21 %)
Folate109.6 μg(37 %)
Pantothenic acid1.1 mg(18 %)
Biotin3.8 μg(8 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C24 mg(25 %)
Potassium904 mg(23 %)
Calcium183 mg(18 %)
Magnesium171 mg(57 %)
Iron3.2 mg(21 %)
Iodine33.9 μg(17 %)
Zinc2.5 mg(31 %)
Saturated fatty acids11.5 g
Uric acid86.3 mg
Cholesterol36.5 mg
Complete sugar9 g

Ingredients

for
4
Ingredients
6 ozs Quinoa
salt
1 onion
2 garlic cloves
½ stalk Celery
3 Tbsps olive oil
2 Eggplant
2 ozs Spinach (1 handful)
3 ozs slivered almonds
peppers
½ tsp Harissa (-spice blend)
5 ozs Feta
1 Tbsp lemon juice
12 ozs Whipped cream
¾ oz parsley (0.5 Bunch)
1 ½ ozs Pomegranate seed (3 TBSP.)
How healthy are the main ingredients?
QuinoaFetaWhipped creamolive oilCeleryparsley

Preparation steps

1.

Rinse quinoa with water, cook with 2.5 times the amount of salted water for about 15 minutes until al dente.

2.

Meanwhile, peel and finely dice onion and garlic. Clean and wash the celery and cut into small cubes. Heat oil in a large pot. Sauté onion, garlic and celery in it for 2 minutes over medium heat, stirring.

3.

Clean eggplants, wash, cut in half lengthwise and slightly hollow out, chop the flesh. Wash spinach, spin dry and chop coarsely. Roast almond flakes in a hot pan without fat for 3 minutes over medium heat until golden brown.

4.

Mix half of it with eggplant flesh, spinach, onions, garlic, and celery into the quinoa and season with salt, pepper, and harissa. Fill mixture into eggplant halves and place on a baking sheet lined with parchment paper. Bake the eggplants in a preheated oven at 200 °C /400 ˚F for 25 minutes.

5.

Meanwhile, mix feta with lemon juice and cream until creamy. Wash parsley, shake dry and chop coarsely. Spread feta cream on eggplants and sprinkle with pomegranate seeds, remaining almond flakes and parsley.