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Recipe Category / Vegetables

Quinoa filled eggplants

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Vegan Diet

    Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Quinoa filled eggplants

Method

  • Cut the eggplants in 2 lengthwise, remove stem and skin the flesh in a crisscross manner without tearing the skin.
  • Add 2 tablespoons olive oil, salt, pepper, 1 tablespoon thyme and smear them with your hands to cover the surface of the eggplants.
  • Place eggplants in a baking pan lined with parchment paper (flesh-side down) and bake for 30-40 minutes until they become soft.
  • Remove from oven and transfer to a pyrex (skin-side down).
  • Carefully remove the flesh on a cutting board. Finely chop it and place it in a bowl.
  • Boil the quinoa in plenty of water following the instructions on the package. Strain and set aside.
  • Finely chop the onion and the garlic. Heat the rest of the olive oil in a pan over medium heat and sauté the onion and garlic for 1-2 minutes until they become soft.
  • Cut the celery stalks into rounds and sauté for 1 minute in the pan.
  • Add the paprika, fresh oregano, can chopped tomatoes, salt and pepper.
  • Mix with a wooden spoon until the juices of the tomato are reduced and the vegetables are soft.
  • Add the quinoa, cherry tomatoes (cut in half) and mix.
  • Remove pot from heat and add the eggplant flesh.
  • Mix and fill the eggplants with the filling. Sprinkle with mint and serve.
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Nutritional
Chart

Nutrition information per portion

113
Calories (kcal)
6 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

4.3
Total Fat (g)
6 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

0.6
Saturated Fat (g)
3 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

12.0
Total Carbs (g)
5 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

6.6
Sugars (g)
7 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

3.5
Protein (g)
7 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

4.3
Fibre (g)
17 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.3
Sodium (g)
5 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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