Salad with Eggplant Puree and Bread Crumbs
Salad with eggplant puree and Bread Crumbs - Delicious mix with many healthy fatty acids
Healthy, because
Even smarter
Nutritional values
Pumpkin Seeds, Sunflower Seeds, and Almonds shine with plenty of polyunsaturated fatty acids, which can inhibit inflammation and keep our vessels supple. The sesame paste also contributes a good portion of calcium. The mineral is an important component of bones and teeth.
The sourdough bread croutons are a great way to still use bread that is already a few days old. The crispy cubes succeed with all kinds of bread.
(Percentage of daily recommendation)
| Calorie | 375 cal. | (18 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.4 g | (38 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 9.1 mg | (76 %) | ||
| Vitamin K | 33.8 μg | (56 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 126 μg | (42 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 8.5 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 1,275 mg | (32 %) | ||
| Calcium | 100 mg | (10 %) | ||
| Magnesium | 138 mg | (46 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 56 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 1 Eggplant
- 10 ozs small Iceberg lettuce
- 8 Radish
- 1 bunch Chives
- 2 Avocados
- 1 lemon (juice)
- 2 ¾ ozs Sourdough- Whole Wheat Bread
- 1 ¾ ozs Pumpkin seed (2 TBSP.)
- 1 oz Sunflower seed (2 TBSP.)
- 2 ½ ozs almonds (3 TBSP.)
- salt
- cayenne pepper
- 1 garlic clove
- 3 tsps Tahini
- peppers
Preparation steps
Clean the eggplant, wash it and prick it several times all around with a fork. Place on a baking tray lined with baking paper and bake in a preheated oven at 200 °C / 400 ˚F for approx. 30 minutes so that it is soft.
Meanwhile, for the salad, clean iceberg lettuce, divide it into leaves, wash, spin dry and pluck it into bite-sized pieces. Clean, wash and finely slice the radishes. Wash chives, shake dry, and cut into rolls. Cut avocados in half, remove pits, lift flesh from the skin, cut into narrow wedges and sprinkle with half of the lemon juice.
Remove the eggplant from the oven and leave to cool until lukewarm. Reduce oven temperature to 180°C / 350 ˚F. Cut bread into small cubes and spread with seeds on a baking tray covered with baking paper, sprinkle with salt and 1-2 pinches of cayenne pepper, and roast in the oven for 10-15 minutes. Then remove, chop everything coarsely and leave to cool.
Meanwhile, for the puree, cut the eggplant in half, remove the flesh from the skin with a spoon and place in a blender. Peel the garlic, chop coarsely and add with tahini, remaining lemon juice and 2-3 tablespoons of water. Finely puree everything and season the puree with salt and pepper.
Place iceberg lettuce with radishes and avocado wedges on 4 plates. Spoon salad with eggplant puree and serve sprinkled with bread topping and chives.
