Meal Prep Recipe

Tomato and Eggplant Soup

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Average: 5 (1 vote)
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Tomato and Eggplant Soup

Tomato and Eggplant Soup - Delicious soup of exotic cuisine, flavored with coriander.

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Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr
Ready in
Calories:
130
calories
Calories

Healthy, because

Even smarter

Nutritional values

Aubergines are good for our heart because they contain anthocyanins. These natural plant dyes lower high blood pressure. In addition, the vegetables contain potassium, which has a positive effect on our fluid balance.

You can serve Indian chapati with the tomato and eggplant soup. This is a dough made from wheat and corn flour. Also a Kaki Lassi as a drink fits to the delicious soup.

1 serving contains
(Percentage of daily recommendation)
Calorie130 kcal(6 %)
Protein3 g(3 %)
Fat10 g(9 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage3.9 g(13 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E2 mg(17 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.1 mg(18 %)
Vitamin B₆0.3 mg(21 %)
Folate91 μg(30 %)
Pantothenic acid0.8 mg(13 %)
Biotin6.9 μg(15 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C37 mg(39 %)
Potassium645 mg(16 %)
Calcium35 mg(4 %)
Magnesium35 mg(12 %)
Iron1.1 mg(7 %)
Iodine3 μg(2 %)
Zinc0.3 mg(4 %)
Saturated fatty acids3.5 g
Uric acid45 mg
Cholesterol11 mg

Ingredients

for
4
Ingredients
2 Eggplant
salt
2 shallots
600 grams tomatoes
1 piece ginger (About 8 grams)
1 tablespoon butter
1 teaspoon Garam Masala (Indian spice mixture)
peppers
cayenne pepper
2 tablespoons olive oil
2 stalks cilantro
How healthy are the main ingredients?
tomatogingerolive oilEggplantsaltshallot

Preparation steps

1.

Rinse eggplant, trim, cut in quarters lengthwise and cut into slices, sprinkle with salt and leave for about 10 minutes. Meanwhile peel ginger. Peel shallots and finely chop. Blanch tomatoes in hot water, peel, quarter, core and roughly chop.

2.

Melt butter in a saucepan and sauté shallots with ginger for 1-2 minutes. Mix in Garam Masala and deglaze with 500 ml (approximately 16 ounces) of water. Season with salt, pepper and cayenne pepper.

3.

Add tomatoes and half eggplant, simmer, stirring occasionally, over low heat for about 30 minutes.

4.

Meanwhile, pat remaining eggplants dry. Heat oil in a pan and eggplant and fry until golden brown in about 4 minutes.

5.

Finely puree soup and distribute to 4 cups. Arrange fried eggplant on soup. Rinse cilantro, shake dry and pluck the leaffs.

6.

Garnish soup with cilantro.