Chinese · side
Liangban Qiezi (Chinese Steamed Eggplant Salad)
凉拌茄子
Video by 小高姐的 Magic Ingredients on YouTube, in Chinese · Open on YouTube
- Low carb (6.9 g net carbs) but not keto: 50% of the energy is from fat, and keto meals get about 60% or more
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
A vegan side of steamed eggplant dressed with garlic, chilli and a spoon of sizzling oil: about 97 kcal, 5.5 g fibre and 7 g net carbs a serve, with under 1 g added sugar.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 10
Method
The cook speaks Chinese; every step is written here in English. Tap a time to watch that step in the video. The video’s English subtitles come on by themselves.
- Choose dark, glossy eggplants. Wash them and cut into lengths, then halve them so they steam evenly. 0:13
- Soak the cut eggplant for about 1 minute in 2 cups of water mixed with 2 tbsp white vinegar; this keeps the skin purple and the flesh white. 1:11
- Bring water to the boil in a steamer. Arrange the eggplant so steam can reach every piece, cover and steam on high heat for 5 minutes. 1:29
- Let the eggplant cool a little, then tear it by hand into thin strips and pile it on a plate. 2:36
- Top with the spring onion, garlic, Sichuan pepper, chilli powder (to taste) and salt. 3:22
- Heat the oil until smoking and pour it over the aromatics so they sizzle. 3:35
- Finish with the rice vinegar and sugar and toss everything together. 3:42
Tip. Serves 3 as a side (our estimate). A north-western Chinese cold dish; the video also shows a whole-fried version, but the steamed one is easier and uses far less oil. Good warm or cold.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 32%
- Protein 10%
- Fat 58%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High29%
0.5 g a serve, mostly from vegetable oil (99%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin K Source17%
21 µg a serve, mostly from spring onion (50%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin E Source11%
1.6 mg a serve, mostly from vegetable oil (55%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B6 Source11%
0.2 mg a serve, mostly from long Chinese eggplants (71%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Folate Source10%
40 µg a serve, mostly from long Chinese eggplants (91%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 10
Potassium9%
430 mg a serve, mostly from long Chinese eggplants (89%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium6%
27 mg a serve, mostly from long Chinese eggplants (87%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin C6%
5.5 mg a serve, mostly from long Chinese eggplants (66%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Iron4%
0.6 mg a serve, mostly from long Chinese eggplants (52%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc4%
0.4 mg a serve, mostly from long Chinese eggplants (79%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium2%
27 mg a serve, mostly from long Chinese eggplants (55%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A2%
21 µg a serve, mostly from chilli powder (79%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Selenium2%
1 µg a serve, mostly from long Chinese eggplants (50%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by 小高姐的 Magic Ingredients; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.