Aab-Goosht-E Baadenjaan, also known as Persian Eggplant and Lamb Stew, is a delicious and hearty Persian dish that combines tender pieces of lamb or beef with eggplant in a flavorful broth. This dish is rich in flavors and has a long history in Persian cuisine.
Recipe Ingredients:
- 500g lamb or beef stew meat, cubed
- 2 large eggplants
- 2 onions, finely chopped
- 4 cloves of garlic, minced
- 2 tomatoes, peeled and diced
- 1 teaspoon turmeric
- 1 teaspoon ground cumin
- 1 teaspoon ground cinnamon
- Salt and pepper to taste
- Vegetable oil
- Water or beef broth
Recipe Instructions:
- Start by salting the cubed eggplants and letting them sit for about 30 minutes. This helps to reduce bitterness. Afterward, rinse and pat them dry.
- In a large pot, heat some vegetable oil and brown the cubed meat on all sides. Remove the meat from the pot and set it aside.
- In the same pot, add a bit more oil if needed and sauté the chopped onions until they turn translucent.
- Add the minced garlic and sauté for another minute until fragrant.
- Stir in the turmeric, cumin, and cinnamon, and cook for a minute to release their flavors.
- Add the diced tomatoes and cook until they start to break down and form a sauce.
- Return the browned meat to the pot and mix well with the tomato mixture.
- Pour in enough water or beef broth to cover the meat. Season with salt and pepper. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 1 to 1.5 hours or until the meat is tender and cooked through.
- While the meat is simmering, prepare the eggplants. You can either fry or grill the eggplant slices until they are golden brown and softened.
- Once the meat is tender, add the cooked eggplant slices to the pot and gently mix them with the stew. Simmer for an additional 15-20 minutes to allow the flavors to meld.
- Adjust the seasoning if needed.
- Aab-Goosht-E Baadenjaan is traditionally served with Persian steamed rice. Serve the stew over rice and enjoy!
Preparation Time:
- The preparation time for Aab-Goosht-E Baadenjaan is approximately 30 minutes, including the time to prepare the ingredients and brown the meat.
Cooking Time:
- The cooking time is around 1.5 to 2 hours, depending on the tenderness of the meat and the desired flavors.
Aab-Goosht-E Baadenjaan is a delightful dish that showcases the depth of flavors and culinary traditions in Persian cuisine. It brings together tender meat, eggplant, and aromatic spices to create a comforting and memorable meal.
Certainly, here are the nutrition facts and health information for Aab-Goosht-E Baadenjaan:
Nutrition Facts (Approximate values per serving):
- Calories: ~350-400 kcal
- Protein: ~25-30g
- Carbohydrates: ~15-20g
- Dietary Fiber: ~5-7g
- Fat: ~20-25g
- Saturated Fat: ~5-8g
- Cholesterol: ~60-80mg
- Sodium: ~500-700mg
- Potassium: ~800-1000mg
- Vitamin A: ~15-20% DV
- Vitamin C: ~20-25% DV
- Calcium: ~6-8% DV
- Iron: ~15-20% DV
Health Information:
- Aab-Goosht-E Baadenjaan is a dish that provides a good amount of protein from the meat, which is essential for muscle growth and repair.
- The eggplant in the stew adds dietary fiber, which is beneficial for digestive health and helps maintain a feeling of fullness.
- The dish contains various spices like turmeric, cumin, and cinnamon. Turmeric is known for its anti-inflammatory properties due to its active compound curcumin.
- Eggplants are low in calories and fat and are a good source of antioxidants and phytonutrients.
- It’s advisable to use lean cuts of meat to reduce saturated fat content.
- The sodium content can vary based on the broth or stock used, so using low-sodium options might be beneficial for those watching their sodium intake.
- This dish can be part of a balanced diet, especially when served with whole grains like rice or whole wheat bread, and accompanied by a variety of vegetables.
Remember that these values are approximate and can vary based on portion sizes, specific ingredients used, and cooking methods. If you have specific dietary concerns or health goals, it’s a good idea to consult with a nutritionist or healthcare professional for personalized advice.
