This simmered dish pairs eggplant with red lentils, whole wheat flatbread and onion. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.
{"id":"pak-0013","title":"Smoky Eggplant and Lentil Mash with Flatbread","cuisine":"pakistani","dietTypes":["Balanced","High satiety","Vegetarian","Vegan"],"mealType":["lunch"],"difficulty":"Medium","calories":650,"imageUrl":"","images":[],"instructionImages":{},"publishedAt":"","tags":["lunch","smoky","high fiber","plant-based","comfort-food"],"seasonalIngredients":["eggplant","tomato","lemon"],"estimatedMacros":{"protein":"26 g","carbohydrates":"105 g","fat":"16 g","fiber":"21 g"},"servings":1,"item":{"id":"pak-0013","recipeId":"pak-0013","dayIndex":0,"mealKey":"lunch","type":"recipe","name":"Smoky Eggplant and Lentil Mash with Flatbread","calories":650,"recipeUrl":"","cookingInstruction":"Char the eggplant directly over a gas flame or under a broiler, turning until the skin is blackened and the flesh is very soft. Cool, peel, and mash. Simmer red lentils with water in a small pot until soft, 10 to 12 minutes. Drain any excess water if needed and mash lightly. Heat oil in a skillet. Add onion and saute until golden, then add garlic and cook 30 seconds. Add tomato, cumin, and chili powder; cook until tomato thickens, about 3 minutes. Stir in mashed eggplant and cooked lentils. Cook 3 to 4 minutes, mashing together until thick and scoopable. Season with salt and lemon juice. Warm the flatbread and serve with the eggplant-lentil mash.","cookingInstructions":["Char the eggplant directly over a gas flame or under a broiler, turning until the skin is blackened and the flesh is very soft. Cool, peel, and mash.","Simmer red lentils with water in a small pot until soft, 10 to 12 minutes. Drain any excess water if needed and mash lightly.","Heat oil in a skillet. Add onion and saute until golden, then add garlic and cook 30 seconds.","Add tomato, cumin, and chili powder; cook until tomato thickens, about 3 minutes.","Stir in mashed eggplant and cooked lentils. Cook 3 to 4 minutes, mashing together until thick and scoopable. Season with salt and lemon juice.","Warm the flatbread and serve with the eggplant-lentil mash."],"cuisine":"pakistani","dietTypes":["Balanced","High satiety","Vegetarian","Vegan"],"mealType":["lunch"],"difficulty":"Medium","estimatedMacros":{"protein":25.91,"carbohydrates":104.67999999999999,"fat":15.85,"fiber":20.849999999999998,"alcohol":0},"ingredients":[{"name":"eggplant (large)","grams":280,"calories":70},{"name":"red lentils (dry)","grams":55,"calories":194},{"name":"whole wheat flatbread","grams":70,"calories":193},{"name":"vegetable oil","grams":12,"calories":106},{"name":"onion (finely chopped)","grams":80,"calories":32},{"name":"garlic (minced)","grams":6,"calories":9},{"name":"tomato (chopped)","grams":140,"calories":25},{"name":"ground cumin","grams":2,"calories":8},{"name":"red chili powder","grams":1,"calories":0},{"name":"lemon juice","grams":12,"calories":4},{"name":"water","grams":320,"calories":0}]},"relatedSections":[{"title":"More Lunch Recipes","path":"/recipes/lunch","recipes":[{"id":"mdb-0016","title":"Miso Sesame Tofu Poke Bowl with Brown Rice and Citrus Slaw","cuisine":"my-diet-bowls","dietTypes":["Balanced","High satiety","Vegetarian","Vegan"],"mealType":["lunch","dinner"],"tags":["Poke Bowl","no cook","high fiber","plant based","umami"],"difficulty":"easy","imageUrl":"/recipe-images/mdb-0016-a.png"},{"id":"mal-0014","title":"Pineapple Peanut Tofu Stir Fry","cuisine":"malaysian","dietTypes":["Balanced","High satiety","Vegetarian","Vegan","Gluten free"],"mealType":["lunch","dinner"],"tags":["lunch","dinner","stir fry","sweet savory","plant based"],"difficulty":"Easy","imageUrl":"/recipe-images/mal-0014-a.png"},{"id":"eth-0051","title":"Duba Wat Spiced Pumpkin and Chickpea Stew","cuisine":"ethiopian","dietTypes":["Balanced","High satiety","Heart friendly","Vegetarian","Vegan","Gluten free"],"mealType":["lunch","dinner"],"tags":["lunch","dinner","warm","high fiber","spicy","stew","plant-based","seasonal"],"difficulty":"Easy","imageUrl":"/recipe-images/eth-0051-a.png"}]},{"title":"More Vegetarian Meals","path":"/recipes/vegetarian","recipes":[{"id":"swi-0043","title":"Saffron Potato Gnocchi with Alpine Cheese and Leeks","cuisine":"swiss","dietTypes":["Balanced","High satiety","Vegetarian"],"mealType":["lunch","dinner"],"tags":["lunch","dinner","warm","creamy without cream","saffron"],"difficulty":"Easy","imageUrl":"/recipe-images/swi-0043-a.png"},{"id":"fus-0108","title":"Air Fryer Paneer Katsu with Tonkatsu Tamarind Sauce and Cabbage","cuisine":"fusion","dietTypes":["Balanced","Vegetarian","High satiety"],"mealType":["lunch","dinner"],"tags":["air fryer","crispy","sweet tangy","comfort"],"difficulty":"Medium","imageUrl":"/recipe-images/fus-0108-a.png"},{"id":"leb-0036","title":"Spicy Potato and Coriander Skillet with Fried Eggs","cuisine":"lebanese","dietTypes":["Balanced","High satiety","Vegetarian","Gluten free"],"mealType":["breakfast","lunch"],"tags":["breakfast","lunch","warm","spicy","crispy potatoes","one-pan"],"difficulty":"Easy","imageUrl":"/recipe-images/leb-0036-a.png"}]}]}
