Zucchini and eggplant salad
| Ingredient | Qty, g | |
|---|---|---|
| Eggplant ? 1 pc ≈ 250 g 500 g ≈ 2 sheet | ||
| Cooking salt | ||
| Olive oil | ||
| Onion ? 1 pc ≈ 110 g 200 g ≈ 1.8 sheet | ||
| Zucchini ? 1 pc ≈ 200 g 500 g ≈ 2.5 sheet | ||
| Soy sauce (sugar-free) | ||
| Tomato ? 1 pc ≈ 90 g 300 g ≈ 3.3 sheet | ||
| Chili pepper | ||
| Dill | ||
| Teriyaki sauce (sugar-free) | ||
| Product release: | 1 559 g | |
| Restore to default | ||
| Add a dish to the menu | ||
| 20 min | ||
| 15 min | ||
| 5 min | ||
40 min | ||
|---|---|---|
| Proteins | 1.3 g |
| Fats | 1.2 g |
| Net carbohydrates ?The amount of carbohydrates absorbed in 100 grams. When counting carbohydrates eaten, only pure carbohydrates are taken into account. | 3.3 g |
| Calories | 32 kcal |
| Indexes | |
| Glycemic load ?The lower, the better. | 1 |
| Insulin index (II) ?The degree of insulin increase in response to a product compared to glucose, taking into account both carbohydrates and proteins with fats. The lower, the better. | 16.3 |
| Disease Inflammatory Index (DII) ?Reflects how the product affects the level of inflammation in the body. Products with a positive index can enhance inflammatory processes, while those with a negative index can reduce them, helping to improve immunity and reduce the risk of chronic diseases. | -0.49 |
| Antioxidant (ORAC) ?The higher the value, the stronger the antioxidant properties. Listed per 100 grams. It is recommended to consume foods with a total minimum of 5000 ORAC per day. | 1 938 |
| Weight loss | Detention | Set |
|---|---|---|
| 3% | 2% | 2% |
| 972 kcal | 1350 kcal | 1620 kcal |
Ideal: 5% Carbohydrates 20% Proteins 75% Fats | |
| Recommendations (2) | |
| |
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Zucchini: 50% ◦ Tomato: 23% ◦ Dill: 12% ◦ Onion: 8% ◦ Eggplant: 6% C | 131546146 |
| iWhich products: ◦ Zucchini: 33% ◦ Eggplant: 20% ◦ Dill: 20% ◦ Onion: 13% ◦ Tomato: 13% B6 | 1010227? |
| iWhich products: ◦ Zucchini: 34% ◦ Eggplant: 31% ◦ Tomato: 13% ◦ Onion: 11% ◦ Dill: 11% B9 | 66114? |
| iWhich products: ◦ Zucchini: 60% ◦ Eggplant: 20% ◦ Tomato: 20% B2 | 55104? |
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Tomato Lycopene | 13132613? |
| iWhich products: ◦ Dill: 37% ◦ Eggplant: 26% ◦ Zucchini: 22% ◦ Onion: 7% ◦ Tomato: 7% Manganese | 12151814? |
| iWhich products: ◦ Eggplant Prebiotics | 88168? |
| iWhich products: ◦ Zucchini: 35% ◦ Eggplant: 31% ◦ Tomato: 19% ◦ Onion: 8% ◦ Dill: 5% ◦ Soy sauce (sugar-free): 2% Potassium | 79108? |
| iWhich products: ◦ Cooking salt: 56% ◦ Soy sauce (sugar-free): 41% Sodium | 66116? |
| iWhich products: ◦ Zucchini: 29% ◦ Dill: 27% ◦ Eggplant: 20% ◦ Tomato: 12% ◦ Onion: 7% ◦ Olive oil: 2% ◦ Soy sauce (sugar-free): 2% Iron | 5241? |
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
Cut the eggplants (2 pcs) into slices 1-1.5 cm thick, sprinkle with salt (0.5 tsp), and let them sit for 10-15 minutes to release their juice.
After that, pat them dry with a paper towel and fry in a small amount of olive oil until golden brown on both sides.
The cooked slices can be cut in half for convenience.
Cut the small zucchinis (2 pcs, 12-15 cm each) into sticks and fry them in the pan until soft.
Dice the onions (2 pcs) and lightly sauté them, then simmer until “al dente.”
Cut the tomatoes (300 g) into quarters (if using cherry tomatoes, cut them in half).
Place all the sautéed vegetables and tomatoes in a large bowl.
Prepare the sauce by mixing in a separate bowl red ground pepper (¼ tsp), unsweetened soy sauce (1 tbsp), and optionally teriyaki sauce (1 tbsp).
Then add chopped herbs (20-30 g of cilantro or dill) to the bowl with vegetables and gently dress with the sauce.
No additional oil needs to be added to the salad, as there is enough in the sautéed vegetables.
