Recipes · Iranian · Dips and Spreads
Kashk e Bademjan (Persian Eggplant and Whey Dip)
One serving has 297 kcal and 8 g protein, and at least a fifth of a woman's daily need of manganese (54%), copper (37%), vitamin K (37%), pyridoxine (26%), phosphorus (21%) and fiber (20%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (245 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free, Low carb
- Contains: dairy, nut
Ingredients
- 150 g Eggplant, raw
- 8 g Garlic, raw
- 40 g Yogurt, Greek
- 10 g Walnuts
- 0.5 g Mint, dried
- 20 g Onions, raw
- 15 g Vegetable oil
- 0.3 g Turmeric
- 0.8 g Salt
Method
- Slice the eggplant and fry in the vegetable oil over medium heat until deeply golden and soft, about 10-12 minutes; remove and mash roughly.
- In the same pan, cook the onion and garlic with the turmeric until soft.
- Mash the fried eggplant together with the onion mixture and half the yogurt (a stand-in for kashk) until well combined but still a little chunky.
- Season with the salt.
- Spread onto a plate, drizzle with the remaining yogurt, and scatter with the walnuts and dried mint; serve warm or at room temperature, with bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 297 kcal | 14% |
| Carbohydrates | 16.8 g | |
| Water | 194 mL | |
| Fiber | 5.9 g | 20% |
| Protein | 7.5 g | 16% |
| Tryptophan | 0.04 g | |
| Threonine | 0.14 g | |
| Isoleucine | 0.16 g | |
| Leucine | 0.25 g | |
| Lysine | 0.15 g | |
| Methionine | 0.05 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.16 g | |
| Tyrosine | 0.09 g | |
| Valine | 0.19 g | |
| Histidine | 0.09 g | |
| Fat | 23.9 g | |
| Monounsaturated | 5.2 g | |
| Polyunsaturated | 13.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 11.6 g | |
| Saturated | 3.9 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 5.2 mg | |
| Calcium | 90.5 mg | 9% |
| Copper | 0.33 mg | 37% |
| Iron | 1.4 mg | 8% |
| Magnesium | 48.8 mg | 16% |
| Manganese | 0.97 mg | 54% |
| Phosphorus | 145 mg | 21% |
| Potassium | 521 mg | 11% |
| Selenium | 6.1 µg | 11% |
| Sodium | 331 mg | |
| Zinc | 0.91 mg | 11% |
| Thiamin (vitamin B1) | 0.13 mg | 12% |
| Riboflavin (vitamin B2) | 0.2 mg | 18% |
| Niacin (vitamin B3) | 1.3 mg | 9% |
| Pantothenic acid (vitamin B5) | 0.69 mg | 14% |
| Pyridoxine (vitamin B6) | 0.34 mg | 26% |
| Folate (vitamin B9) | 51.5 µg | 13% |
| Cobalamin (vitamin B12) | 0.3 µg | 13% |
| Choline | 23.6 mg | 6% |
| Vitamin A | 5 µg | 1% |
| Vitamin C | 7.4 mg | 10% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 33.4 µg | 37% |
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
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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