How to make eggplant puree
Eggplant puree is a simple and delicious home-cooked dish that not only has a delicate taste, but is also rich in nutrients. In the past 10 days, the popularity of healthy eating and home-cooked dishes has continued to rise across the Internet. In particular, low-fat and high-fiber dishes such as eggplant puree have attracted much attention. This article will introduce in detail how to make eggplant puree, and attach relevant data to help you easily grasp the essence of this dish.
1. Nutritional value of eggplant puree
Eggplant is rich in vitamins, minerals and dietary fiber, especially the anthocyanins in the eggplant skin, which have antioxidant effects. The following is the main nutritional composition list of eggplant puree:
| Nutritional information | Content per 100g |
|---|---|
| heat | 25kcal |
| protein | 1.2 grams |
| fat | 0.2g |
| carbohydrates | 5.7 grams |
| dietary fiber | 2.5g |
| Vitamin C | 5 mg |
2. Preparation of ingredients for making eggplant puree
Making eggplant puree requires the following ingredients, you can adjust the amounts according to your personal taste:
| Ingredients | Dosage |
|---|---|
| Eggplant | 2 pieces (about 500 grams) |
| garlic | 3 petals |
| olive oil | 1 tablespoon |
| salt | Appropriate amount |
| black pepper | Appropriate amount |
| lemon juice | 1 teaspoon (optional) |
3. Steps to make eggplant puree
1.Preparing eggplant: Wash the eggplant, cut it in half, and make a few cuts on the eggplant flesh with a knife to facilitate steaming.
2.Steamed eggplant: Put the eggplant into the steamer and steam over high heat for 10-15 minutes until the eggplant is completely soft. You can also heat it in the microwave on high heat for 5-7 minutes.
3.Processing the eggplant meat: Take out the steamed eggplant, let it cool, then peel it, use a spoon to scoop out the eggplant flesh, and put it into a bowl.
4.seasoning: Add minced garlic, olive oil, salt, black pepper and lemon juice, use a spoon or blender to mash the tomato meat into a puree, and stir evenly.
5.Plate: Put the eggplant puree into a plate and garnish with a little coriander or chopped green onion. It is better to eat with bread or biscuits.
4. Common Variations of Eggplant Puree
Eggplant puree can be varied in many ways based on personal preference, here are a few popular variations:
| Variant name | Add ingredients | Flavor characteristics |
|---|---|---|
| Middle Eastern Style Eggplant Puree | sesame paste, cumin powder | Rich aroma, slightly spicy |
| Greek style eggplant puree | Yogurt, mint leaves | Fresh and refreshing, suitable for summer |
| Spicy Eggplant Puree | paprika, red pepper | Appetite stimulating, suitable for heavy flavors |
5. Preservation and consumption suggestions for eggplant puree
1.Save method: Eggplant puree can be stored in the refrigerator for 2-3 days. Just stir well before eating. If long-term storage is required, it can be divided into portions and frozen, but the taste will change slightly.
2.Food recommendations: Eggplant puree can be used as an appetizer, dip or main dish, and goes well with whole wheat bread, vegetable sticks or grilled meats.
3.health tips: Eggplant puree is low in fat and calories, suitable for people who want to lose weight. However, if you are allergic to solanine, it is recommended to consume it in small amounts or avoid it.
Eggplant puree is easy to make and is a healthy dish suitable for families every day. I hope this article can help you easily make delicious eggplant puree and enjoy healthy eating!
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