Sweet Potato Salad with Eggplant
Sweet potato salad with Eggplant - Aromatic color power on a plate.
Healthy, because
Even smarter
Nutritional values
This lettuce is rich in cell-protecting plant pigments, e.g. carotenoids and anthocyanins. It also provides many minerals such as iron, calcium, potassium and vitamins A, C, E and B vitamins.
The salad also tastes great with carrots instead of sweet potatoes and is then suitable for a low carb diet.
(Percentage of daily recommendation)
| Calorie | 452 cal. | (22 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 63 g | (42 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 13 g | (43 %) |
| Vitamin A | 3.1 mg | (388 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 11.7 mg | (98 %) | ||
| Vitamin K | 8 μg | (13 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 162 μg | (54 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 14.3 μg | (32 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 186 mg | (196 %) | ||
| Potassium | 1,451 mg | (36 %) | ||
| Calcium | 166 mg | (17 %) | ||
| Magnesium | 113 mg | (38 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 91 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 20 g |
Ingredients
- Ingredients
- 22 ozs Eggplant (2 eggplants)
- 28 ozs Sweet potato (2 sweet potatoes)
- 1 onion
- 1 garlic clove
- 4 Tbsps sesame oil
- ½ tsp ground cilantro
- ½ tsp ground Cumin
- salt
- peppers
- 1 pinch cayenne pepper
- 10 ozs small red Bell pepper
- ¾ oz ginger (1 piece)
- 2 Tbsps Vegetable broth
- 2 Tbsps Lime juice
- 4 Tbsps sesame
- 2 generous pinches Red pepper flakes
- 2 ozs lamb's lettuce (mache)
Preparation steps
Clean and wash eggplants and sweet potatoes, peel sweet potatoes; cut both into 1/2" cubes. Peel onion and garlic. Halve the onion and cut into strips. Chop garlic.
Heat 2 tablespoons of oil in a frying pan. Sauté onion and garlic in it over medium heat. Add diced eggplant and sweet potato and sauté for 7 minutes. Then add coriander and cumin and continue to sauté over low heat for about 7-8 minutes until potatoes are soft. Then season with salt, pepper and cayenne pepper. Remove from the pan and allow to cool.
While eggplants and sweet potatoes are cooking, cut peppers in half, remove seeds, wash and dice.
Peel ginger and chop finely. Mix ginger with remaining oil, broth, lime juice and sesame seeds and season with salt, pepper and chili flakes.
Clean lamb's lettuce, wash and shake dry.
Mix peppers with eggplant and sweet potatoes. Arrange the lamb's lettuce with the vegetables and pour the dressing on top.
