Kashk-e-Badenjan and Its Nutritional Value

Many omit the dish from their weekly menu due to frying in plenty of oil but there are some tricks to consume less oil and enjoy the unique taste of the dish.
Here is the recipe along with some shortcuts to have a healthier food!

Calories Amount

Kashk-e-Badenjan contains 920 kilocalories of energy totally; dividing between 4 people each will get 230 kilocalories. But since it is served with bread, each 30 grams of bread will add another 80 kilocalories.

What to Serve with the Dish?

If you apply the dish with bread, go for wholemeal bread. Among traditional breads, Sangak and Barbary are preferred.
A plate of fresh aromatic herbs and greens will be a great idea too. As a drink, put a glass of Doogh for each person on the table. Apply the drink with little salt and no gas.
Doogh is a savory yogurt-based beverage popular in Iran and Azerbaijan, It is sometimes carbonated and seasoned with mint. Outside Iran and Azerbaijan, it is known by different names.

Directions

In a small pan, pour 2 tablespoons of Canola oil and saute the chopped onions till golden. Add in turmeric and dried mint leaves powder and keep sauteing. Set aside to use later. In a large pan, pour in 5 tablespoons of oil and once heated, fry the eggplants. No need to fry them a lot; just a little softness is enough. Add the mixture of sauteed onion and mint to the eggplants along with a little salt. Then ix 1/2 cup water with 1 glass of Kashk. Add to the other ingredients. After 20 miunts, your dish is ready. It should be set on low heat. After that, crush well the whole mixture with a masher till fully consistent and soft.
Kashk, qurt, qurut, jamid, chortan, aaruul is a range of dairy products used in cuisines of Iranian, Turkish, Mongolian, Central Asian, Transcaucasian, and the Levantine peoples.

ingredients

serving 4
7 eggplants, 100 kilocalories
1 glass onion, finely chopped, 25 kilocalories
1 glass pasteurized Kashk, 75 kilocalories
8 tablespoons Canola oil, 720 kilocalories
5 tablespoons dried mint powder, no calories
Salt and turmeric for seasoning, no calories
10 secterts to the cuisine
Kashk-e-Badenjan belongs to the desert areas; the cities of Kerman and Kermanshah. And the cuisine is exactly what is tried everywhere. Of course there are points which make the dish savory and healthy and less calorific.
To consume less oil for frying the eggplants, you are recommended to put them in chilled water for 20 minutes after peeling them. Each liter should be combined with 1 tablespoon salt and 1 tablespoon vinegar.
Choose the seedless eggplants with shiny skins. Your dish will be ore tasty.
When frying the eggplants, put the lid of the pan to cook quickly with less oil.
Never apply grilled eggplants since the taste is not proper this way. Of course, you can steam them but never grill them.
Apply pasteurized Kashk in your cuisine; The sour flavor will be great but don't let it too sour as it will ruin the original taste of the dish.
You are recommended to use olive oil. Of course it is not proper for frying but you can apply for sauteing.
Garlic will make the dish even more tasty so make sure to apply a couple of garlic cloves.
The proper bread, in terms of the taste, is Taftoon. Put pieces of the bread beside your plate.
You can eat the dish with fresh herbs and Litteh Pickle.
If you don't want to fry the eggplants for some reason, do steam them and after crushing them only add a little olive oil. The taste will be as delicious as the authentic dish.
If you are obese, you can cut the eggplants in short size. Then put them in the oven tray and cook for a few minutes and then fry to consume less amount of oil. Eat with 2 pieces of wholemeal bread and a plate of fresh herbs like leek, parsley, basil leaves and the like to feel full.
If you have a high blood fat, you are recommended to apply olive oil. But don't forget that it is not good for frying purposes; only a little sauteing! Consume as little oil as possible and apply the vegetables like garlic to reduce your blood fat.
If you are constipated, consume a plate of fresh herbs beside your dish. Take advantage of olive oil. The existing fiber will multiply intestine movements, reducing the constipation. You are advised to steam the eggplants instead of frying.