Eggplant and chickpeas risotto in the company of cream soup and mâché salad

To prepare our vegetable cream soup, we first fried sliced ​​unpeeled potatoes and carrots in olive oil, watered them with water, and let the vegetables partially cook. In the end, we mixed everything with a stick blender and salted and seasoned to taste.

We started preparing the main course the day before when we soaked the dried chickpeas in water. If you are in a hurry, canned chickpeas are also suitable. So, we put the soaked chickpeas on the stove and cook for a good half hour.

While the chickpeas were cooking we tackled the rest of the vegetables. We cut the onion into small pieces and the eggplants into slightly larger pieces and fried both in olive oil. When the vegetables softened a bit and the roast got a nice color and smell, we added the rice, quickly fried it all together, and then added the half-cooked chickpeas along with the water. The dish was finally salted and seasoned, in our case with a slightly spicy Indian sambar mixture, which also contains chili.

With lunch, we put 25% of our daily calorie needs into our bodies, consuming 27% of our daily protein needs, mainly at the expense of chickpeas, rice, and peanut butter. We also consumed as much as 53% of fiber, which is mainly found in eggplant, chickpeas, and carrots, and smaller quantities in other ingredients.

They play an important role in the diet as they have a beneficial effect on the regeneration and functioning of the intestinal mucosa. 

Our lunch was also rich in vitamins and minerals. Of the vitamins, we consumed the most vitamin B9 (folic acid), B6, vitamin C, and A, as well as others. Of the minerals, our lunch contained the most iron and potassium, as well as others. We consumed only a little less calcium and selenium, which can be replaced with other plant foods during the day. 

The percentage of daily needs for total carbohydrates and starch is not stated because of the differences between individuals depending on the other nutrients consumed. However, we do not necessarily need free sugar in our diet.