Stuffed Eggplant with Quinoa and Pomegranate Seeds
Stuffed eggplant with quinoa and pomegranate seeds - Asian vegetables with power topping
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.
(Percentage of daily recommendation)
| Calorie | 538 cal. | (26 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 36 g | (31 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.6 g | (29 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin K | 69.3 μg | (116 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 109.6 μg | (37 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 3.8 μg | (8 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 904 mg | (23 %) | ||
| Calcium | 183 mg | (18 %) | ||
| Magnesium | 171 mg | (57 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 33.9 μg | (17 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 11.5 g | |||
| Uric acid | 86.3 mg | |||
| Cholesterol | 36.5 mg | |||
| Complete sugar | 9 g |
Ingredients
- 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.)
Preparation steps
Rinse quinoa with water, cook with 2.5 times the amount of salted water for about 15 minutes until al dente.
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.
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.
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.
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.
