Properties :

Stuffed Eggplant Rolls offer a wealth of nutritional benefits, making them a well-rounded choice for a healthy diet. Eggplants are low in calories and rich in fiber, antioxidants, and vitamins, particularly vitamin C and potassium, which support heart health and reduce inflammation. The addition of ground beef or lentils provides a substantial source of protein, contributing to muscle repair and overall satiety. Fresh tomatoes and tomato paste are packed with lycopene, a powerful antioxidant linked to reducing the risk of chronic diseases. Olive oil, used for frying and sauce preparation, is an excellent source of healthy monounsaturated fats that support cardiovascular health. The inclusion of garlic and onions further enhances the dish’s anti-inflammatory and immune-boosting properties. Additionally, walnuts offer a dose of omega-3 fatty acids, beneficial for brain function and heart health. For those who opt for the yogurt topping, it adds probiotics that promote gut health and provide calcium for bone strength. Altogether, Stuffed Eggplant Rolls deliver a balanced combination of macronutrients and micronutrients, making them a nourishing choice for most people.

Ingredients :

Eggplant/Aubergine : 4 Piece

Beef Shoulder : 300 g

Beef Round- Lamb Leg- Lamb Shoulder- Goat Shoulder-

Onion : 1 Piece

Tomato : 2 Piece

Tomato Paste : 2 Tablespoon

Potato : 2 Piece

Parsley : 1 Tablespoon

cilantro : 1 Tablespoon

Salt : as needed

black pepper : to taste

turmeric : 1/2 Teaspoon

Frying Oil : as needed

Garlic : 2 clove

Infused / Saffron : 1 Tablespoon

Curd : 4 Tablespoon

Plain Yogurt-

Walnuts : 4 Piece

Eggplant Rolls - A delicious combination of savory flavor, vibrant spices, and creamy toppings!

Recipe :

For 4 people

Step 1: Prepare the Eggplants

Slice the eggplants lengthwise into thin strips.
Sprinkle salt on both sides to remove bitterness and let them sit for 30 minutes.
Rinse and pat dry with a paper towel.

Step 2: Fry the Eggplants

Heat some oil in a large pan over medium heat.
Fry the eggplant slices until golden brown on both sides.
Place them on a paper towel to drain excess oil.

Step 3: Prepare the Filling

In a separate pan, heat oil and sauté the chopped onion until translucent.
Add the minced garlic and stir for a minute.
Add the ground meat (or lentils for a vegetarian option) and cook until browned.
Mix in the tomato paste, grated tomatoes, salt, pepper, and turmeric. Let it simmer until the sauce thickens.
Finally, add fresh herbs and stir well.

Step 4: Assemble the Rolls

Place a spoonful of the filling on one end of each eggplant slice.
Roll the eggplants carefully and secure with a toothpick if needed.

Step 5: Cook the Rolls

Arrange the eggplant rolls in a pan.
Pour some tomato sauce and saffron water over them.
Cover and let them simmer on low heat for 10-15 minutes.

Step 6: Serve and Enjoy

Remove the toothpicks (if used) and serve the rolls with crispy fried potatoes on the side.
Top with yogurt or strained curd, sprinkle with crushed walnuts, and garnish with fresh herbs.

Enjoy your delicious eggplant rolls!

Description:

When preparing Stuffed Eggplant Rolls, a few essential tips can help ensure the best results. First, selecting firm, medium-sized eggplants with smooth skin minimizes bitterness and enhances the overall texture. After slicing the eggplants, generously salting them and letting them rest for at least 30 minutes is crucial to draw out excess moisture and reduce bitterness. Properly drying them before frying ensures a crisp texture without excess oil absorption. When frying, use a moderate amount of olive oil to maintain the dish’s nutritional value while preventing greasiness. The filling should be well-seasoned, as the combination of garlic, onions, fresh herbs, and spices contributes to the dish's signature flavor. If using ground beef, ensure it’s thoroughly cooked and combined with the sauce for a rich and savory taste. For vegetarians, lentils or mushrooms can serve as excellent substitutes, maintaining the dish's protein content. Finally, simmering the rolled eggplants in a fresh tomato sauce allows the flavors to meld beautifully. Paying attention to portion sizes and oil usage will ensure a balanced and enjoyable meal.

Description of diets:

Stuffed Eggplant Rolls are suitable for various dietary preferences, offering versatility based on ingredient adjustments. For vegetarians, replacing ground beef with lentils, chickpeas, or quinoa adds plant-based protein while keeping the dish hearty and nutritious. It is naturally gluten-free when prepared without any added flour or breading, making it ideal for those with celiac disease or gluten sensitivities. With moderate oil use, it can be a lower-calorie meal, perfect for weight management. Due to its high protein content, the dish is beneficial for muscle maintenance and recovery, making it a great choice for active individuals. However, those following a ketogenic or paleo diet may need to adjust the amount of tomatoes and onions to reduce carbohydrate intake. Vegans can easily adapt the recipe by omitting the yogurt topping or using a dairy-free alternative. Conversely, individuals on a strict DASH or Mediterranean diet can enjoy the dish as is, given its focus on vegetables, olive oil, and lean proteins. While the dish is generally well-balanced, those managing high cholesterol or heart disease should consider reducing the amount of red meat or using leaner cuts to minimize saturated fat intake.