Persian · side
Mirza Ghasemi (Smoky Eggplant, Tomato and Egg)
میرزاقاسمی
Video by Yummy Gastronomy on YouTube, in Persian · Open on YouTube
- Vegetarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Egg. Check labels on stock, sauces and spice mixes.
About 12 g net carbs and 8 g fibre a serve from smoky eggplant and tomato, with eggs adding 12 g protein: a filling vegetable dish with no flour or sugar.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 8
Method
The cook speaks Persian; every step is written here in English. Tap a time to watch that step on YouTube.
- Roast the whole eggplants over a wood or charcoal fire (or a gas flame), turning, until the skins are charred and the flesh is completely soft. Cool a little, then peel. 2:35
- Chop the smoky eggplant flesh with a large knife until it is almost a coarse purée. 4:30
- Peel the tomatoes and cut them into small dice. 6:20
- Warm some of the oil in a frying pan, add half the garlic and cook gently until fragrant but not browned. Add the tomatoes with some of the salt and turmeric, and cook covered until soft and saucy. 7:00
- In a second wide pan warm more oil with the rest of the garlic, add the eggplant and fry, stirring, until it has lost its water and darkened a little. Add the rest of the turmeric only for the last minute so it does not burn. 11:26
- Tip the tomato sauce into the eggplant and stir them together. 17:40
- Beat the eggs and pour them into a third pan with a little oil. Let them set softly, break them into large curds and grind black pepper over them, then fold them into the eggplant. 19:10
- Cook on low heat for about 15 minutes, stirring now and then; if it gets too thick add a small glass of water. Serve warm. 22:30
Tip. In Gilan it is lunch with kateh rice; as a starter with flatbread, or with cauliflower rice, it stays low in carbs. Serves 8 is our estimate. Keeps 3 days in the fridge.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 8
Where the energy comes from one serve
- Net carbs 16%
- Protein 16%
- Fat 68%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High81%
1.3 g a serve, mostly from sunflower oil (96%). 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.
Selenium High41%
23 µg a serve, mostly from fresh eggs (94%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High32%
0.8 µg a serve, mostly from fresh eggs (100%). 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.
Vitamin E High29%
4.4 mg a serve, mostly from sunflower oil (54%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin C High26%
23 mg a serve, mostly from ripe tomatoes (73%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 High24%
0.4 mg a serve, mostly from eggplants (39%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K High23%
28 µg a serve, mostly from ripe tomatoes (35%). 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.
Folate High23%
94 µg a serve, mostly from eggplants (47%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium Source19%
890 mg a serve, mostly from eggplants (52%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin A Source17%
157 µg a serve, mostly from fresh eggs (65%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Zinc Source14%
1.5 mg a serve, mostly from fresh eggs (50%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Magnesium Source12%
52 mg a serve, mostly from eggplants (54%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron Source11%
2 mg a serve, mostly from fresh eggs (41%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Show the other 2
Vitamin D8%
1.5 µg a serve, mostly from fresh eggs (100%). 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.
Calcium6%
79 mg a serve, mostly from fresh eggs (44%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
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 Yummy Gastronomy; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.