Recipes · Georgian · Stews
Ajapsandali (Georgian Vegetable Stew)
One serving has 252 kcal and 4 g protein, and at least a fifth of a woman's daily need of vitamin C (109%), vitamin K (64%), pyridoxine (43%), manganese (39%), copper (29%) and vitamin E (24%). Ready in 50 minutes.
- Preparation: 15 min
- Cooking: 35 min
- Makes: 1 serving (362 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 90 g Eggplant, raw
- 60 g Potatoes, raw
- 40 g Bell pepper, red, raw
- 70 g Tomatoes, raw
- 40 g Onions, raw
- 6 g Garlic, raw
- 15 g Olive oil
- 5 g Cilantro, fresh
- 5 g Basil, fresh
- 1 g Salt
- 0.3 g Black pepper
- 30 g Water
Method
- Cut the eggplant, potato and bell pepper into bite-sized chunks.
- Heat the oil in a pot and fry the potato pieces first until lightly golden, then add the eggplant and pepper and cook for a few minutes.
- Add the onion and garlic and cook until fragrant.
- Stir in the chopped tomatoes and the water, cover, and simmer for 25-30 minutes, until all the vegetables are tender and the sauce has thickened.
- Season with the salt and black pepper, stir in the cilantro and basil, and serve warm or at room temperature.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 252 kcal | 12% |
| Carbohydrates | 27.1 g | |
| Water | 312 mL | |
| Fiber | 6.7 g | 23% |
| Protein | 4.2 g | 9% |
| Tryptophan | 0.04 g | |
| Threonine | 0.13 g | |
| Isoleucine | 0.13 g | |
| Leucine | 0.19 g | |
| Lysine | 0.18 g | |
| Methionine | 0.04 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.16 g | |
| Tyrosine | 0.08 g | |
| Valine | 0.17 g | |
| Histidine | 0.07 g | |
| Fat | 15.6 g | |
| Monounsaturated | 11 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.7 g | |
| Saturated | 2.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 60 mg | 6% |
| Copper | 0.26 mg | 29% |
| Iron | 1.6 mg | 9% |
| Magnesium | 49.7 mg | 16% |
| Manganese | 0.7 mg | 39% |
| Phosphorus | 109 mg | 16% |
| Potassium | 839 mg | 18% |
| Selenium | 1.7 µg | 3% |
| Sodium | 405 mg | |
| Zinc | 0.75 mg | 9% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.13 mg | 12% |
| Niacin (vitamin B3) | 2.2 mg | 16% |
| Pantothenic acid (vitamin B5) | 0.75 mg | 15% |
| Pyridoxine (vitamin B6) | 0.56 mg | 43% |
| Folate (vitamin B9) | 72 µg | 18% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 25.5 mg | 6% |
| Vitamin A | 123 µg | 18% |
| Vitamin C | 81.5 mg | 109% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.6 mg | 24% |
| Vitamin K | 57.9 µg | 64% |
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
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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