Recipes · Bulgarian · Dips and Spreads
Kyopolou
One serving has 142 kcal and 2 g protein, and at least a fifth of a woman's daily need of vitamin K (81%), vitamin C (36%), manganese (28%) and copper (21%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (213 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
Ingredients
- 150 g Eggplant, raw
- 40 g Roasted red peppers, jarred
- 4 g Garlic, raw
- 10 g Vegetable oil
- 5 g Vinegar, white
- 1 g Salt
- 0.2 g Black pepper
- 3 g Parsley, fresh
Method
- Roast the whole eggplant directly over a flame or under a hot broiler, turning until the skin is charred and blistered and the flesh is soft, about 20 minutes.
- Let it cool, then peel off the skin, drain the flesh briefly, and chop it finely or mash with a fork.
- Finely chop the roasted red peppers and garlic and stir them through the eggplant.
- Season with the oil, vinegar, salt and black pepper, mixing well.
- Chill briefly, scatter with chopped parsley, and serve as a spread with bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 142 kcal | 7% |
| Carbohydrates | 12 g | |
| Water | 185 mL | |
| Fiber | 5.2 g | 18% |
| Protein | 2.1 g | 4% |
| Tryptophan | 0.02 g | |
| Threonine | 0.08 g | |
| Isoleucine | 0.09 g | |
| Leucine | 0.13 g | |
| Lysine | 0.1 g | |
| Methionine | 0.02 g | |
| Cystine | 0.02 g | |
| Phenylalanine | 0.09 g | |
| Tyrosine | 0.05 g | |
| Valine | 0.11 g | |
| Histidine | 0.05 g | |
| Fat | 10.4 g | |
| Monounsaturated | 2.3 g | |
| Polyunsaturated | 5.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.2 g | |
| Saturated | 1.6 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 0 mg | |
| Calcium | 42.7 mg | 4% |
| Copper | 0.19 mg | 21% |
| Iron | 0.95 mg | 5% |
| Magnesium | 28.3 mg | 9% |
| Manganese | 0.51 mg | 28% |
| Phosphorus | 52.4 mg | 7% |
| Potassium | 437 mg | 9% |
| Selenium | 1.2 µg | 2% |
| Sodium | 941 mg | |
| Zinc | 0.39 mg | 5% |
| Thiamin (vitamin B1) | 0.08 mg | 7% |
| Riboflavin (vitamin B2) | 0.08 mg | 7% |
| Niacin (vitamin B3) | 1.3 mg | 9% |
| Pantothenic acid (vitamin B5) | 0.48 mg | 10% |
| Pyridoxine (vitamin B6) | 0.25 mg | 19% |
| Folate (vitamin B9) | 44.1 µg | 11% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 11.7 mg | 3% |
| Vitamin A | 24.6 µg | 4% |
| Vitamin C | 27.1 mg | 36% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 73.2 µg | 81% |
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: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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