Recipes · Iranian · Appetizers
Mirza Ghassemi (Smoky Eggplant and Egg)
One serving has 314 kcal and 12 g protein, and at least a fifth of a woman's daily need of manganese (66%), vitamin K (48%), choline (47%), pyridoxine (42%), selenium (39%) and copper (37%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (393 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free, Dairy-free
- Contains: egg
Ingredients
- 200 g Eggplant, raw
- 100 g Tomatoes, raw
- 15 g Garlic, raw
- 1.5 g Turmeric
- 60 g Eggs, whole, raw
- 15 g Vegetable oil
- 1 g Salt
- 0.3 g Black pepper
Method
- Prick the eggplants and grill or roast them directly over a flame or under a hot broiler, turning often, 15-20 minutes until the skin is charred and the flesh is completely soft.
- Cool slightly, peel off the charred skin, and chop or mash the flesh roughly.
- Heat the oil in a pan and fry the crushed garlic and turmeric gently 1 minute, without browning the garlic.
- Add the grated or chopped tomatoes and cook until they break down into a thick sauce, about 8 minutes.
- Stir in the mashed eggplant, salt and pepper, and cook 5 minutes.
- Push the mixture to the side, pour in the beaten eggs, and scramble them through until just set and fully cooked; serve warm with bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 314 kcal | 15% |
| Carbohydrates | 22.2 g | |
| Water | 334 mL | |
| Fiber | 7.9 g | 27% |
| Protein | 11.5 g | 24% |
| Tryptophan | 0.14 g | |
| Threonine | 0.46 g | |
| Isoleucine | 0.55 g | |
| Leucine | 0.87 g | |
| Lysine | 0.72 g | |
| Methionine | 0.27 g | |
| Cystine | 0.2 g | |
| Phenylalanine | 0.56 g | |
| Tyrosine | 0.39 g | |
| Valine | 0.69 g | |
| Histidine | 0.27 g | |
| Fat | 21.4 g | |
| Monounsaturated | 5.7 g | |
| Polyunsaturated | 10 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.7 g | |
| Saturated | 4.3 g | |
| Trans-Fats | 0.13 g | |
| Cholesterol | 223 mg | |
| Calcium | 92.8 mg | 9% |
| Copper | 0.33 mg | 37% |
| Iron | 2.9 mg | 16% |
| Magnesium | 53.6 mg | 17% |
| Manganese | 1.2 mg | 66% |
| Phosphorus | 219 mg | 31% |
| Potassium | 873 mg | 19% |
| Selenium | 21.3 µg | 39% |
| Sodium | 485 mg | |
| Zinc | 1.5 mg | 19% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.39 mg | 35% |
| Niacin (vitamin B3) | 2.1 mg | 15% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 33% |
| Pyridoxine (vitamin B6) | 0.54 mg | 42% |
| Folate (vitamin B9) | 88 µg | 22% |
| Cobalamin (vitamin B12) | 0.53 µg | 22% |
| Choline | 201 mg | 47% |
| Vitamin A | 140 µg | 20% |
| Vitamin C | 22.8 mg | 30% |
| Vitamin D (D2 + D3) | 49.2 IU | 8% |
| Vitamin E | 3.1 mg | 21% |
| Vitamin K | 43.6 µg | 48% |
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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