Recipes · Egyptian · Casseroles
Torly (Egyptian Mixed Vegetable Bake)
One serving has 283 kcal and 6 g protein, and at least a fifth of a woman's daily need of vitamin C (94%), manganese (61%), pyridoxine (58%), copper (48%), vitamin K (40%) and fiber (29%). Ready in 70 minutes.
- Preparation: 15 min
- Cooking: 55 min
- Makes: 1 serving (462 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 80 g Eggplant, raw
- 60 g Zucchini, raw
- 40 g Okra, raw
- 60 g Potatoes, raw
- 30 g Bell pepper, green, raw
- 40 g Onions, raw
- 6 g Garlic, raw
- 90 g Tomatoes, canned, crushed
- 15 g Olive oil
- 1 g Salt
- 0.3 g Black pepper
- 40 g Water
Method
- Cut the eggplant, zucchini, okra and potato into chunks, and slice the pepper and onion.
- Toss all the vegetables with the olive oil, salt and black pepper in a baking dish.
- Stir the crushed tomatoes, garlic and water together and pour over the vegetables.
- Cover and bake at 190°C (375°F) for 45-50 minutes, stirring halfway through, until all the vegetables are tender.
- Uncover for the last 10 minutes to let the sauce thicken slightly, then serve hot with bread or rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 283 kcal | 13% |
| Carbohydrates | 33.9 g | |
| Water | 402 mL | |
| Fiber | 8.6 g | 29% |
| Protein | 6.1 g | 13% |
| Tryptophan | 0.06 g | |
| Threonine | 0.18 g | |
| Isoleucine | 0.19 g | |
| Leucine | 0.29 g | |
| Lysine | 0.27 g | |
| Methionine | 0.07 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.22 g | |
| Tyrosine | 0.14 g | |
| Valine | 0.25 g | |
| Histidine | 0.1 g | |
| Fat | 15.8 g | |
| Monounsaturated | 11 g | |
| Polyunsaturated | 1.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.7 g | |
| Saturated | 2.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 113 mg | 11% |
| Copper | 0.43 mg | 48% |
| Iron | 2.7 mg | 15% |
| Magnesium | 86 mg | 28% |
| Manganese | 1.1 mg | 61% |
| Phosphorus | 157 mg | 22% |
| Potassium | 1,117 mg | 24% |
| Selenium | 2.5 µg | 5% |
| Sodium | 573 mg | |
| Zinc | 1.2 mg | 14% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.2 mg | 18% |
| Niacin (vitamin B3) | 3.2 mg | 23% |
| Pantothenic acid (vitamin B5) | 0.99 mg | 20% |
| Pyridoxine (vitamin B6) | 0.75 mg | 58% |
| Folate (vitamin B9) | 87.5 µg | 22% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 40.6 mg | 10% |
| Vitamin A | 36.6 µg | 5% |
| Vitamin C | 70.8 mg | 94% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.8 mg | 26% |
| Vitamin K | 35.9 µg | 40% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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