Page 31 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

● Wash the eggplants and pierce them several times with a fork to allow steam to escape.
● Grill the eggplants directly over a gas flame, barbecue, or in the oven, turning
occasionally until the skin is charred and the flesh is very soft.
● Allow the eggplants to cool, then drain excess liquid.
● Peel off and discard the charred skins.
● Roughly chop the cooked eggplant flesh with a knife.
● Heat olive oil in a pot over medium to high heat.
● Add garlic, turmeric, and black pepper and sauté until golden.
● Add the chopped eggplants and cook for 10 to 15 minutes, stirring occasionally.
● Add tomatoes, tomato paste, and salt.
● Cook over medium heat until excess liquid has evaporated.
● Add eggs directly to the mixture and stir until fully cooked.
● Alternatively, eggs may be fried separately and placed on top before serving.
● Easy to moderate level of preparation.

Nutritional Analysis

The nutrient analysis for our recipes has been meticulously conducted using the Nutri-
tionist IV software, specifically modified for Iranian foods.
Total
Car-
weight Protein Fat bohy- Sugars Iron Calcium Fiber
Ingredient used in Kcal (g) (g) drate (g) (mg) (mg) (g)
recipe (g)
(g)
Eggplants 500 140 5.25 0.95 21 18.75 1.25 50 16
(Uncooked)
Tomatoes pulp 400 64 3.2 1 13.9 8 2.3 132 8
Fresh raw Eggs 120 172 15.1 11.4 0.8 0.5 2.1 67.2 0
Olive oil 10 90 0 10 0 0 0 0 0

Raw Garlic 7 10 0.4 - 2.6 - - 2.6
Tomato paste 8 5.36 0.36 0.02 1.03 1.03 0.12 3.6 0
White onion
(Raw) 100 95 1.2 5.3 11.2 8.6 0.42 41 3
Total 576.36 25.51 28.67 50.53 36.88 6.19 296.4 27

29