Barbecued Eggplant and Lentils

Very Healthy
Health score
100%
Barbecued Eggplant and Lentils
45 min.
4
453kcal

Suggestions

Ingredients

  • 28 ounce canned tomatoes whole undrained chopped canned
  • cups carrots diced
  • cups lentils cooked
  • 0.5 cup breadcrumbs dry
  • cups eggplant cubed
  •  garlic cloves minced
  • tablespoon honey 
  • cups leek chopped
  • tablespoon juice of lemon 
  • tablespoon soya sauce low-sodium
  • tablespoon olive oil 
  • teaspoon oregano dried
  • teaspoons paprika 
  • ounces parmesan cheese grated
  • 0.3 teaspoon salt 
  • cups no-salt-added tomato juice 
  • tablespoon citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • casserole dish

Directions

  1. Preheat oven to 37
  2. Combine first 7 ingredients in a large bowl; toss well to coat. Arrange eggplant mixture in a single layer on a baking sheet coated with cooking spray.
  3. Bake at 375 for 30 minutes.
  4. Coat a nonstick skillet with cooking spray; place over medium-high heat until hot.
  5. Add leek and carrot; saut 5 minutes or until lightly browned.
  6. Add tomato juice, vinegar, honey, salt, and tomatoes; bring to a boil. Stir in lentils and eggplant mixture. Reduce heat; simmer 35 minutes or until thick.
  7. Spoon 2 cups mixture into 4 individual gratin dishes coated with cooking spray.
  8. Combine breadcrumbs and cheese; sprinkle 1/4 cup breadcrumb mixture over each serving.
  9. Bake at 375 for 10 minutes or until browned.
  10. Note: Recipe can be prepared in a 3-quart casserole dish, if desired.

Nutrition Facts

Calories453kcal
Protein18.33%
Fat18.29%
Carbs63.38%

Properties

Glycemic Index
77.53
Glycemic Load
16.41
Inflammation Score
-10
Nutrition Score
42.905217677355%

Flavonoids

Delphinidin
105.4mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Luteolin
0.07mg
Kaempferol
1.42mg
Myricetin
0.21mg
Quercetin
1.71mg

Nutrients percent of daily need

Calories:453.23kcal
22.66%
Fat:9.86g
15.18%
Saturated Fat:3.1g
19.36%
Carbohydrates:76.9g
25.63%
Net Carbohydrates:57.29g
20.83%
Sugar:29.36g
32.62%
Cholesterol:12.33mg
4.11%
Sodium:969.5mg
42.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.25g
44.5%
Vitamin A:13067.29IU
261.35%
Manganese:1.75mg
87.7%
Folate:316.62µg
79.15%
Fiber:19.61g
78.44%
Vitamin C:55.78mg
67.62%
Potassium:1901.42mg
54.33%
Vitamin K:55.84µg
53.18%
Iron:9.06mg
50.34%
Vitamin B6:0.99mg
49.33%
Copper:0.93mg
46.37%
Phosphorus:456.84mg
45.68%
Vitamin B1:0.63mg
42.28%
Magnesium:143.57mg
35.89%
Vitamin B3:6.99mg
34.97%
Vitamin E:5.17mg
34.48%
Calcium:321.97mg
32.2%
Vitamin B2:0.44mg
25.95%
Vitamin B5:2.25mg
22.5%
Zinc:3.31mg
22.06%
Selenium:13.93µg
19.9%
Vitamin B12:0.24µg
3.98%
Source:My Recipes