Ingredients
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For the filling
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3/4 cup buckwheat
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1 yellow onion, diced
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2 medium tomatoes, diced
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1 Tbsp. fresh grated Turmeric
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1 Tbsp. fresh grated ginger
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200g of Lean ground sheep or goat meat
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1 Tsp. ground black pepper
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1 Tsp. Cumin
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2 Tbsp. Olive oil
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6 baby eggplants
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3 round-shaped Green bell pepper. (You can use Red bell pepper for a sweeter taste)
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For the sauce
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5 medium tomatoes
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2 Tsp. Tomato Paste
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1 Tsp. Oregano
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1/2 cup of spinach
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2 Tbsp. Fresh wild thyme
Directions
It’s kind of a challenge to twist savory Lebanese dishes and make them suitable for babies/toddlers, and families seeking a healthy living yet craving the rich taste of those traditional meals.
Our Lebanese stews and stuffing always contain rice as a main ingredient. Both white and brown rice are high in carbohydrates, although brown outshines silly white rice with having so many vitamins and minerals packed in its small grains.
However, we have to pay attention to the amount of carbohydrates a baby/toddler’s meal consists of. 40-50% of calories should come from Fat and specific fatty acids like Arachidonic Acid (AA) and Docosahexaenoic Acid (DHA) for brain growth, maturation of the retina of the eye, and the nervous system.
A varied diet for a baby or toddler should definitely contain grains and seeds: rice, burgul, buckwheat, freekeh, quinoa… but not to stress on one and mask another. They should all be present in a varied moderated manner.
Nonetheless, I chose buckwheat for this precise meal because of how it imitates the texture and taste of rice after cooking. While most people think of buckwheat as a whole grain, it’s actually a seed that is high in both protein and fiber.
One cup of cooked buckwheat grains contain the following:
- 155 calories
- 6 grams of protein
- 1 gram of fat
- 33 grams of carbohydrates
- 5 grams fiber
- Only 1.5 grams of sugar
- 86 milligrams manganese (34%)
- 86 milligrams magnesium (21%)
- 118 milligrams phosphorus (12%)
- 6 milligrams niacin (8%)
- 1-milligram zinc (7%)
- 34 milligrams iron (7%)
- 0.13 milligrams vitamin B6 (6%)
- 24 milligrams folate (6%)
- 0.6 milligrams pantothenic acid (6%)
Now that you’ve read the nutritional facts of buckwheat, let’s take a look at its benefits:
- Improves Heart Health By Lowering Cholesterol and Blood Pressure Levels
- Contains Disease-Fighting Antioxidants
- Provides Highly Digestible Proteins
- High Fiber Content Helps Improve Digestion
- Can Help Prevent Diabetes
- Doesn’t Contain Gluten and Is Non-Allergenic
- Supplies Important Vitamins and Minerals
After learning all these facts about Buckwheat you can’t but fall in love with this seed! And now that we’ve learned about it, let’s get cooking!
- Soaking: 8 hours.
- Preparation time: 40 minutes.
- Cooking time: 30-40 minutes.
Yield:
- One stuffed eggplant and a bell pepper with 4 Tbsp. Sauce for a baby/toddler meal: 240 calories.
- 2 stuffed eggplants and two bell peppers with 6 Tbsp. Sauce for an adult: 450-500 calories.
Steps
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1
Done
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Prior to cookingPre-heat oven to 180°C. |
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2
Done
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For the fillingSoak buckwheat over night, then wash and dry to be used in the filling. |
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3
Done
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Scoop out the flesh of 6 baby eggplants, and set aside to be filled. |
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4
Done
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In a bowl add the flesh of the eggplant with the rest of the ingredients of the filling list. |
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5
Done
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Cut bell pepper from top, and deseed it. |
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6
Done
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Once the filling is done, fill each of the baby eggplants and bell peppers and set aside. P.S: You’ll notice the remaining of the filling. This is to be mixed later with the sauce. |
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7
Done
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For the sauceMeanwhile, add 5 medium sized tomatoes in a pot with ¼ the amount of water to cover tomatoes to half. |
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8
Done
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Bring to boil than simmer, till the skin of tomatoes becomes thin and visible to peel. |
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9
Done
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Turn the heat off, peal the tomatoes, and deseed them. |
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10
Done
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Add the flesh of tomatoes in a blender with tomato paste, garlic and oregano and blend thoroughly. |
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11
Done
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Add ½ cup of water to the sauce, and mix. |
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12
Done
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Mix the sauce with the remaining of the filling mixture that is left after stuffing the eggplants and bell peppers. |
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13
Done
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Add the spinach and thyme and mix. |
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14
Done
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Add the stuffed eggplant and bell paper in a baking dish of your choice, and pour the sauce to cover the sides of the tray. |
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15
Done
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Close the dish, and bake for almost 30 minutes. Or till when the eggplants and bell peppers are soft to the touch. P.S: keep an eye on them; you don’t want them to burn! AND VOILA, A DISH THAT IS A PERFECT IMITATION OF THE TRADITIONAL LEBANESE DISH, ONLY WITH A TWIST! |
One Comment Hide Comments
I made it for my son. He loved it so much. It was the first time that he accepts eating bell pepper and aubergine. Thank u for this unique recipe. ????