Recipes · Moroccan · Salads
Zaalouk (Cooked Eggplant and Tomato Salad)
One serving has 197 kcal and 3 g protein, and at least a fifth of a woman's daily need of thiamin (49%), vitamin K (36%), manganese (31%), vitamin C (25%), pyridoxine (24%) and fiber (22%). Ready in 35 minutes.
- Preparation: 10 min
- Cooking: 25 min
- Makes: 1 serving (263 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
Ingredients
- 150 g Eggplant, raw
- 80 g Tomatoes, canned, diced
- 6 g Garlic, raw
- 0.5 g Cumin
- 0.5 g Paprika
- 15 g Olive oil
- 5 g Cilantro, fresh
- 5 g Lemon juice
- 0.8 g Salt
Method
- Peel and dice the eggplant into small cubes.
- Cook the eggplant with the diced tomatoes, garlic, cumin and paprika in a covered pan over medium-low heat for 18-20 minutes, stirring occasionally, until the eggplant is completely soft.
- Mash everything roughly with a fork or potato masher into a coarse, chunky paste.
- Stir in the olive oil, lemon juice and salt, and cook uncovered for 3-4 minutes more to let any excess liquid evaporate.
- Stir in the chopped cilantro and serve warm or at room temperature, with bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 197 kcal | 9% |
| Carbohydrates | 14.6 g | |
| Water | 227 mL | |
| Fiber | 6.5 g | 22% |
| Protein | 2.8 g | 6% |
| Tryptophan | 0.02 g | |
| Threonine | 0.1 g | |
| Isoleucine | 0.1 g | |
| Leucine | 0.14 g | |
| Lysine | 0.11 g | |
| Methionine | 0.03 g | |
| Cystine | 0.02 g | |
| Phenylalanine | 0.1 g | |
| Tyrosine | 0.06 g | |
| Valine | 0.11 g | |
| Histidine | 0.05 g | |
| Fat | 15.7 g | |
| Monounsaturated | 11.1 g | |
| Polyunsaturated | 1.9 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 | 60.5 mg | 6% |
| Copper | 0.2 mg | 22% |
| Iron | 1.5 mg | 8% |
| Magnesium | 34.8 mg | 11% |
| Manganese | 0.55 mg | 31% |
| Phosphorus | 65.7 mg | 9% |
| Potassium | 572 mg | 12% |
| Selenium | 2 µg | 4% |
| Sodium | 410 mg | |
| Zinc | 0.48 mg | 6% |
| Thiamin (vitamin B1) | 0.54 mg | 49% |
| Riboflavin (vitamin B2) | 0.12 mg | 11% |
| Niacin (vitamin B3) | 1.7 mg | 12% |
| Pantothenic acid (vitamin B5) | 0.6 mg | 12% |
| Pyridoxine (vitamin B6) | 0.31 mg | 24% |
| Folate (vitamin B9) | 44 µg | 11% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 18.2 mg | 4% |
| Vitamin A | 47 µg | 7% |
| Vitamin C | 18.6 mg | 25% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.4 mg | 22% |
| Vitamin K | 32.4 µg | 36% |
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.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.