Oil-free eggplant with tomatoes and millet
vegan
Ingredients (for servings, )
| For the side dish | |
|---|---|
| ¾ cup | Millet, raw (golden millet, panicle millet, millet, organic?) (5.3 oz) |
| 300 ml | Drinking water, raw (organic?) (11 oz) |
| Preparing eggplants | |
| 2 | Eggplant, raw (organic?) (24 oz) |
| For the sauce | |
| 1 | Onions, raw (organic?) (3.9 oz) |
| 2 cloves | Garlic (organic?) (0.21 oz) |
| 14 oz | Tomatoes, raw (organic?) |
| 1 dash | Table salt (table salt, raw?, organic?) (0.01 oz) |
| ½ tsp, ground | Black pepper (organic?, raw?) (0.04 oz) |
| 1 tsp | Chili powder (raw?, organic?) (0.09 oz) |
| 1 tbsp, ground | Linseed, raw, organic? (golden linseed, flax) (0.25 oz) |
| 1 oz | Walnuts (tree nuts), raw (organic?) |
Equipment
- hand-held blender / immersion blender
- skillet (frying pan)
- stove
- saucepan
- oven
- casserole dish (baking dish)
Type of preparation
- cook
- fry
- bake
- chop or grind
- sweat
- season to taste
- purée
- remove the skin
- überbrühen
Preparation
For the millet
Wash the millet thoroughly. Then add twice the amount of water and a generous pinch of salt and bring to the boil in a covered pan. Reduce the heat and simmer for 5 minutes. Then turn off the stove and let it steep for about 15-20 minutes.In the meantime, continue with the other steps.
Preparing eggplants
Wash the eggplants and cut them into slices about 0.5 cm thick. Put them in a pan with a little water and simmer with the lid on for about 10 minutes. Turn them occasionally and add more water if necessary. Finally, leave the lid open to evaporate the remaining water. The eggplant slices should be soft, but not falling apart.In the meantime, proceed with the next steps.
For the tomato sauce
Peel the onions and garlic and dice finely. Wash the tomatoes and remove the stalks. Then pour boiling water over the tomatoes in a pan. After about 2 minutes, peel the tomatoes and chop roughly. At the same time, put the onions in a pan and sauté.Quicker option: If you are in a hurry or don't have many tomatoes in the house, you can use chopped tomatoes and canned tomato puree in the same proportions instead of fresh tomatoes. However, fresh ingredients are always preferable.
Stir well and add a little water if necessary. Add garlic and sauté for another minute. Add tomatoes and spices (except the linseed) and simmer for about 3 minutes. Puree the sauce with a hand blender and season to taste.
Finally add the flax seeds.Optional: If you don't want to cook completely without oil, you can alternatively sauté the onions with a little refined rapeseed oil.
Completing the recipe
If the eggplants are no longer hot or you are eating them a little later, preheat the oven to 120 °C.
Place half of the eggplant slices in a baking dish and season with a little salt if desired. Add half of the tomato sauce. Repeat the steps with a second layer.Chop the walnuts and sprinkle on top. Put the casserole dish in the oven to warm up or keep warm, or serve immediately. Keep the millet warm if necessary.
Serve the millet as a side dish and enjoy.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 553 kcal | 27.7% |
| Fat/Lipids | 16 g | 22.5% |
| Saturated Fats | 1.8 g | 9.1% |
| Carbohydrates (inc.dietary fiber) | 93 g | 34.3% |
| Sugars | 20 g | 22.4% |
| Fiber | 23 g | 90.2% |
| Protein/Albumin | 17 g | 34.6% |
| Cooking Salt (Na:146.9 mg) | 373 mg | 15.6% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Min | Manganese, Mn | 3.1 mg | 153.0% |
| Min | Copper, Cu | 1.3 mg | 130.0% |
| Fat | Alpha-Linolenic acid; ALA; 18:3 omega-3 | 2.3 g | 116.0% |
| Vit | Folate, as the active form of folic acid (née vitamin B9 and | 197 µg | 99.0% |
| Elem | Potassium, K | 1'620 mg | 81.0% |
| Fat | Linoleic acid; LA; 18:2 omega-6 | 7.9 g | 79.0% |
| Prot | Tryptophan (Trp, W) | 0.18 g | 72.0% |
| Vit | Vitamin B6 (pyridoxine) | 0.96 mg | 69.0% |
| Prot | Leucine (Leu, L) | 1.6 g | 65.0% |
| Elem | Phosphorus, P | 443 mg | 63.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 2.3 g | 116.0% |
| Linoleic acid; LA; 18:2 omega-6 | 7.9 g | 79.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.18 g | 72.0% |
| Leucine (Leu, L) | 1.6 g | 65.0% |
| Threonine (Thr, T) | 0.58 g | 63.0% |
| Isoleucine (Ile, I) | 0.68 g | 55.0% |
| Phenylalanine (Phe, F) | 0.80 g | 52.0% |
| Valine (Val, V) | 0.83 g | 52.0% |
| Methionine (Met, M) | 0.27 g | 29.0% |
| Lysine (Lys, K) | 0.50 g | 27.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Folate, as the active form of folic acid (née vitamin B9 and | 197 µg | 99.0% |
| Vitamin B6 (pyridoxine) | 0.96 mg | 69.0% |
| Thiamine (vitamin B1) | 0.67 mg | 61.0% |
| Vitamin C (ascorbic acid) | 40 mg | 50.0% |
| Niacin (née vitamin B3) | 7.5 mg | 47.0% |
| Vitamin K | 32 µg | 42.0% |
| Biotin (ex vitamin B7, H) | 21 µg | 41.0% |
| Pantothenic acid (vitamin B5) | 2.0 mg | 33.0% |
| Riboflavin (vitamin B2) | 0.44 mg | 32.0% |
| Vitamin E, as a-TEs | 2.8 mg | 23.0% |
| Vitamin A, as RAE | 108 µg | 13.0% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Potassium, K | 1'620 mg | 81.0% |
| Phosphorus, P | 443 mg | 63.0% |
| Magnesium, Mg | 203 mg | 54.0% |
| Sodium, Na | 147 mg | 18.0% |
| Calcium, Ca | 110 mg | 14.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Manganese, Mn | 3.1 mg | 153.0% |
| Copper, Cu | 1.3 mg | 130.0% |
| Iron, Fe | 4.7 mg | 33.0% |
| Zinc, Zn | 3.0 mg | 30.0% |
| Selenium, Se | 5.7 µg | 10.0% |
| Iod, I (Jod, J) | 5.7 µg | 4.0% |
| Fluorine, F | 114 µg | 3.0% |
The oil-free eggplant with tomatoes and millet is easy to make and healthy.
Nutrient profile: According to GDA guidelines, one portion of this dish covers over 100% of the essential trace elements manganese and copper as well as the requirement for omega-3 fatty acids and folic acid. However, some of the heat-sensitive ingredients such as folic acid are lost during the cooking process, which slightly reduces the amount per portion. The ratio of omega-6 to omega-3 fatty acids is 3:1, which is below the maximum recommended ratio of 5:1.
You can find further information on this topic at the following link: Vegans often eat unhealthily. Avoidable nutritional errors .
Millet: Millet or panicle millet (real millet) is a grain that is very rich in minerals. Compared to other grains, it contains a particularly high amount of silicon (silica), iron and vitamin B6. It comes from the grass family and has been used in Central Asia for 8,000 years to make unleavened flatbread. In the trade, golden millet means millet that has been freed from the husk. However, since most of the minerals adhere to the husk, the mineral content of golden millet is lower than that of unhulled millet!
Eggplant: There are several types that differ in shape and color. The most common varieties sold in Europe and North America are elongated and have a dark purple color. The raw fruit has a slightly bitter taste, sometimes with a slightly astringent quality. When cooked, however, it acquires a tender consistency and develops a rich and complex flavor.
Walnuts: In addition to preparing and refining various dishes and desserts, walnuts are also used to make walnut oil. Of all known nuts, walnuts have the highest proportion of alpha-linolenic acid (ALA). They also have health benefits thanks to their high levels of tocopherols (forms of vitamin E) and many other trace elements.
Flaxseed: The flaxseed has a double benefit in this recipe. Firstly, it serves as a flaxseed egg (vegan egg substitute) and secondly, the slightly nutty-tasting flaxseed is very healthy. With around 50% of the polyunsaturated omega-3 fatty acid alpha-linolenic acid (ALA), its fat content has the highest concentration of omega-3 fatty acids of all known seeds. Those who eat a lot of industrial food in particular should increase the amount of flaxseed in their diet and correct nutritional errors in this regard.
Amount of salt and oil: We have deliberately left out oil for health reasons. We have not given any information on the amount of salt, as individual needs vary greatly. You decide for yourself, but we recommend keeping the salt content as low as possible. It takes around 3 months to get used to a lower salt content, but you will also benefit from this change in terms of taste. You can find more information on this topic in the book we describe in detail: Salt Sugar Fat by Michael Moss.
Optional: You can top the eggplants with vegan cheese at the end. If you don't want to cook completely oil-free, you can alternatively sauté the onions with a little refined rapeseed oil.
Quicker option: If you are in a hurry or don't have many tomatoes in the house, you can use chopped tomatoes and canned tomato puree in the same proportions instead of fresh tomatoes. However, fresh ingredients are always preferable.
