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Spaghetti with Eggplant & Spinach - BeeaaB - SaharDiet

Cooking time in an hour

Servings 3 Person

BeeaaB Point: 15

BeeaaB

A high-fiber plant-based food that helps control blood sugar!

The comprehensive nutrient analysis and nutrition table is based on approximately 1 Meal of Spaghetti with Eggplant & Spinach and takes into account daily calorie and macronutrient needs, including carbohydrates with a breakdown of daily carbohydrate distribution, required fiber, necessary fats categorized into polyunsaturated fats, monounsaturated fats, saturated fats, trans fats, cholesterol, essential omegas such as omega-3 and omega-6, as well as DHA, and proteins with a breakdown of essential and semi-essential amino acids, and all daily requirements for micronutrients such as vitamins and major and minor minerals in the diet of Male 51-year-old individual with a height of 187 centimeters, weight of 82.85 kilograms, and with specified aerobic physical activity in terms of time, intensity, and duration on a daily basis.

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Calories

11%

Carbohydrate

14%

Protein

Threonine

56%

Isoleucine

76%

Leucine

47%

Lysine

28%

Valine

69%

Tryptophan

68%

Histidine

50%

Tyrosine + Phenylalanine

Methionine + Cysteine

Fat

Essential Fatty Acids (PUFA)

Omega-3

Omega-6

MUFA

12%

SFA

Cholesterol

1% >

Fiber

14%

Water

19%

Total Sugar

Vitamins

vitamin c

Thiamine vitamin b1

25%

Riboflavin vitamin b2

18%

Niacin vitamin b3

16%

Pantothenic acid vitamin b5

Pyridoxine vitamin b6

21%

Folate vitamin b9

12%

Cobalamin vitamin b12

Choline

vitamin a

18%

vitamin d

1% >

vitamin k

71%

vitamin e

12%

Minerals

Calcium

11%

Iron

38%

Magnesium

15%

Sodium

64%

Zinc

12%

Selenium

188%

Potassium

10%

Phosphorus

20%

Manganese

15%

Copper

11%

In this section, nutritional values are provided for the cooked dish. For raw ingredient amounts, please refer to the cooking instructions.

The weights of ingredients may change during preparation.

Necessary ingredients for pasta

Food itemValue

Macaroni, cooked500 gr

Oil, olive, salad or cooking1 Tbsp (6 gr)

Salt, table1 tsp (4 gr)

Beverages, water, tap, well1600 Ml (1600 gr)

Ingredients for sauce

Food itemValue

Garlic,2 Medium garlic clove (6 gr)

Tomato products, canned, paste, with salt1 Tbsp (18 gr)

Oil, olive, salad or cooking1 Tbsp (6 gr)

Eggplant, cooked, grilled80 gr

Basil, fresh10 gr

Salt, table0.5 tsp (2 gr)

Spices, pepper, black0.5 tsp (1 gr)

Spices, paprika8 gr

Cheese, parmesan, shredded10 gr

Spinach, cooked40 gr

How to prepare grilled eggplant

First, we wash 105 grams of eggplant, and after drying it, we grill it on a flame spreader with medium heat. (You can also use a charcoal grill or an oven to grill eggplant). After the skin of the eggplant is dark and the inside is cooked, we remove it from the heat. After it cools down Peel the eggplant. Then we cut the eggplant into small pieces. Once it's ready, we put it away.

how to prepare pasta (without draining)

We put a pot of water on the heat until the water reaches the boiling point. Then we pour 200 grams of dry pasta along with 1 teaspoon (4 grams) of salt into boiling water and let the pasta become soft and cooked on medium heat. Note: In this method, we do not drain the pasta and let the water evaporate. . Therefore, for every 100 grams of dry pasta, 800 ml of water is needed. When the water inside the pot is half a glass, add 1 tablespoon (6 grams) of olive oil to it. After 5 minutes, the pasta is ready, we remove it from the heat.

Preparation of pasta ingredients

First, pour 1 tablespoon (6 grams) of olive oil in a suitable pan. Add 2 medium cloves (6 grams) of garlic and 1 tablespoon (18 grams) of tomato paste to it and fry on a gentle flame. Then we add half a teaspoon (2 grams) of salt, half a teaspoon (1 gram) of black pepper and grilled eggplant to it, then add 8 grams of paprika and 10 grams of chopped basil leaves to it. We put it on a gentle flame for 10 minutes. At this stage, we add the cooked macawoni to the ingredients and mix it slowly. Then add 30 medium leaves (75 grams) of spinach and 5 grams of cheese to it and cover the pot and let the ingredients mix and cook for 15 minutes. Then remove from heat and serve in a suitable dish. Finally, we pour the remaining 5 grams of cheese on the food.