Recipes · Macedonian · Dips and Spreads
Malidžano
One serving has 240 kcal and 3 g protein, and at least a fifth of a woman's daily need of vitamin C (109%), vitamin K (50%), manganese (30%), pyridoxine (29%), fiber (20%) and vitamin E (20%). Ready in 50 minutes.
- Preparation: 20 min
- Cooking: 30 min
- Makes: 1 serving (242 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
- Contains: sulphite
Ingredients
- 150 g Eggplant, raw
- 60 g Bell pepper, red, raw
- 6 g Garlic, raw
- 20 g Vegetable oil
- 5 g Vinegar, red wine
- 1 g Salt
- 0.2 g Black pepper
Method
- Roast the eggplant and red pepper whole under a hot grill or in a 220°C (425°F) oven, turning occasionally, for 30-40 minutes until charred and completely soft.
- Cool slightly, then peel off the skins and deseed the pepper.
- Finely chop the eggplant and pepper flesh, or pulse briefly in a food processor for a coarser relish.
- Stir in the crushed garlic, oil and vinegar.
- Season with the salt and pepper.
- Chill for at least 30 minutes to let the flavors meld before serving with bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 240 kcal | 11% |
| Carbohydrates | 14.6 g | |
| Water | 202 mL | |
| Fiber | 5.9 g | 20% |
| Protein | 2.5 g | 5% |
| Tryptophan | 0.02 g | |
| Threonine | 0.09 g | |
| Isoleucine | 0.09 g | |
| Leucine | 0.14 g | |
| Lysine | 0.11 g | |
| Methionine | 0.02 g | |
| Cystine | 0.02 g | |
| Phenylalanine | 0.11 g | |
| Tyrosine | 0.05 g | |
| Valine | 0.12 g | |
| Histidine | 0.05 g | |
| Fat | 20.5 g | |
| Monounsaturated | 4.6 g | |
| Polyunsaturated | 11.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 10.2 g | |
| Saturated | 3.1 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 0 mg | |
| Calcium | 30 mg | 3% |
| Copper | 0.15 mg | 17% |
| Iron | 0.75 mg | 4% |
| Magnesium | 30.3 mg | 10% |
| Manganese | 0.54 mg | 30% |
| Phosphorus | 61.5 mg | 9% |
| Potassium | 499 mg | 11% |
| Selenium | 1.4 µg | 2% |
| Sodium | 394 mg | |
| Zinc | 0.46 mg | 6% |
| Thiamin (vitamin B1) | 0.1 mg | 9% |
| Riboflavin (vitamin B2) | 0.11 mg | 10% |
| Niacin (vitamin B3) | 1.6 mg | 12% |
| Pantothenic acid (vitamin B5) | 0.65 mg | 13% |
| Pyridoxine (vitamin B6) | 0.38 mg | 29% |
| Folate (vitamin B9) | 60.8 µg | 15% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 15.2 mg | 4% |
| Vitamin A | 95.8 µg | 14% |
| Vitamin C | 81.8 mg | 109% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 45.4 µg | 50% |
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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