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

This time we decided to prepare a risotto with eggplant and chickpeas, and we supplemented the lunch with vegetable soup and a salad of mâche and tomatoes. We wrote some interesting things about eggplants recently, and you can read them on CLICK


Recipe, preparation, and price of a meal

 

Quantity

(g or ml)

Price for 4

people (EUR)

Soup

 

 

Potato

150

0,18

Carrots

150

0,18

Parsley

10

0,40

Salt

5

0,00

Olive oil

10

0,06

Main dish

Chickpea

100

0,42

Eggplant

500

0,75

Onion

250

0,40

Rice

100

0,26

Peanut butter

60

0,56

Olive oil

20

0,12

Salt

5

0,03

Salad

Tomato

500

1,50

Mâché

100

1,19

Pumpkin seed oil

10

0,12

Vinegar

10

0,03

Salt

5

0,00

Together

6,20

 

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.

Before the end of cooking, we added a large spoonful of peanut butter to the dish, which added additional flavor and a pleasant creamy structure to the dish, in addition to which peanut butter is rich in proteins and minerals.

In addition to the main course, we also prepared a salad, this time from mâche and tomatoes. We added a little salt and season with pumpkin seed oil and balsamic vinegar.

The price of our lunch for 4 people was € 6.20, which is € 1.55 per person. The most expensive ingredients this time were mâche and tomatoes. If you have your garden or friends who are happy to share their crop with you, the price of lunch can of course be lower.


Nutritional value

With lunch consumed quantity

% From daily needs

Energy

492

kcal

25

Proteins

15

g

27

Total fats

20

g

45

Carbohydrates

68

g

 

Starch

36

g

 

Sugar

17

g

 

Fibers

13

g

53

Calcium (Ca)

91

mg

9

Iron (Fe)

4

mg

44

Magnesium (Mg)

105

mg

26

Phosphorus (P)

262

mg

37

Potassium (K)

1394

mg

70

Sodium (Na)

1575

mg

286

Zinc (Zn)

2

mg

23

Copper (Cu)

1

mg

67

Manganese (Mn)

7

mg

286

Selenium (Se)

6

µg

12

Vitamin A

467

µg

47

Vitamin E

5

mg

34

Vitamin D

0

µg

0

Vitamin C

48

mg

48

Thiamin (B1)

0

mg

37

Riboflavin (B2)

0

mg

15

Niacin (B3)

6

mg

41

Pantothenic acid (B5)

2

mg

28

Vitamin B6

1

mg

50

Folic acid (B9)

289

µg

72

Vitamin B12

0

µg

0

Vitamin K

68

µg

97

 

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.

If you want more detailed insight into the calculated nutritional value or have other questions and comments, you can write to us at info@lacna-bucka.com. We look forward to your emails!

Have a niceweek,

Your Hungry Pumpkin