Vegetarian stuffed eggplant is a delicious traditional dish that combines wonderful flavors and high health benefits. It is prepared using natural and healthy ingredients such as coriander, parsley, dill, and rice. This dish is characterized by a stuffing made of rice and a variety of vegetables, which give it a rich taste and a great texture. The stuffing can be customized by adding preferred spices to give it a special flavor. The eggplant itself is a rich source of fiber and vitamins like vitamin C and vitamin B6, which support immune health and improve digestion, in addition to containing antioxidants that contribute to heart health and blood sugar regulation. With this recipe, you can enjoy a healthy and delicious culinary experience at the same time.
Ingredients:
- Half a cup of coriander
- Half a cup of parsley
- Half a cup of dill
- Half an onion, chopped
- 1 tomato, crushed
- Half a cup of rice
- Salt
- Black pepper
- 500 grams of eggplant
Preparation Method:
- In any bowl, add the ingredients and mix them well with a pinch of salt and black pepper.
- Take the eggplant and stuff it with the mixture, then arrange it in the cooking pot.
- Cover the stuffed eggplant with 1 cm of water and tomato juice.
- Heat it on high for 10 minutes, then reduce the heat until fully cooked.
Note: This dish is suitable for those looking for a healthy and delicious vegetarian alternative to traditional stuffed eggplant. It is not suitable for those who dislike the taste of eggplant or have an allergy to it.
Health Benefits of the Ingredients:
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Eggplant: Contains antioxidants like anthocyanins that help reduce inflammation and improve heart health. It is also rich in fiber, which supports digestion and helps regulate blood sugar levels.
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Coriander: Contains vitamin C and iron, which boost immune health and improve iron absorption. It also aids digestion and soothes the stomach.
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Parsley: An excellent source of vitamin K, which supports bone health, as well as vitamin C, which promotes healthy skin and immune function.
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Dill: Contains antioxidants and antibacterial properties, helping to reduce bloating and improve digestion. It also contains fiber that supports gut health.
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Onion: Rich in vitamins and minerals like vitamin C and sulfur, which promote heart health and regulate blood pressure. It also contains antibacterial compounds.
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Tomato: A rich source of vitamin C and lycopene, a potent antioxidant that helps reduce the risk of chronic diseases and boosts skin health.
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Rice: Contains carbohydrates that provide energy for the body and is a good source of vitamin B1 (thiamine), which helps improve nervous system function.
These ingredients come together to provide a dish that is rich in health benefits and vitamins, supporting overall body health.
Nutritional Value and Calories:
Eggplant (500 grams):
- Calories: Approximately 120 kcal
- Protein: 2.4 grams
- Fat: 0.8 grams
- Carbohydrates: 29.4 grams
- Fiber: 15 grams
- Vitamin C: 8.3 mg
- Potassium: 750 mg
Coriander (Half a cup):
- Calories: Approximately 1 kcal
- Protein: 0.1 grams
- Fat: 0.03 grams
- Carbohydrates: 0.1 grams
- Fiber: 0.1 grams
- Vitamin C: 1.4 mg
Parsley (Half a cup):
- Calories: Approximately 1 kcal
- Protein: 0.2 grams
- Fat: 0.02 grams
- Carbohydrates: 0.4 grams
- Fiber: 0.2 grams
- Vitamin C: 10.6 mg
Dill (Half a cup):
- Calories: Approximately 5 kcal
- Protein: 0.5 grams
- Fat: 0.1 grams
- Carbohydrates: 1.0 grams
- Fiber: 0.6 grams
- Vitamin C: 7.0 mg
Onion (Half a chopped onion):
- Calories: Approximately 22 kcal
- Protein: 0.5 grams
- Fat: 0.1 grams
- Carbohydrates: 5.1 grams
- Fiber: 1.0 grams
- Vitamin C: 4.9 mg
Tomato (1 crushed tomato):
- Calories: Approximately 22 kcal
- Protein: 1 gram
- Fat: 0.2 grams
- Carbohydrates: 4.8 grams
- Fiber: 1.5 grams
- Vitamin C: 15 mg
Rice (Half a cup cooked):
- Calories: Approximately 105 kcal
- Protein: 2 grams
- Fat: 0.2 grams
- Carbohydrates: 22.3 grams
- Fiber: 0.4 grams
- Vitamin B1: 0.1 mg
Total Nutritional Content (Per Serving):
- Calories: Approximately 275 kcal
- Protein: 6.7 grams
- Fat: 1.5 grams
- Carbohydrates: 67.0 grams
- Fiber: 18.4 grams
Notes:
- This dish is low in calories and rich in fiber, supporting digestion and providing a feeling of fullness.
- It is packed with essential vitamins and minerals like Vitamin C and potassium, promoting overall health.
- Ideal for diets aiming to maintain weight or improve overall health.
- Please note that the calorie count provided is an estimate and may vary slightly based on factors such as portion size, cooking methods, and preparation. Always check the nutritional information on product labels when available.
