Karnıyarık (Vegan)

Karnıyarık is a traditional Turkish dish featuring eggplants stuffed with a savory mixture of spiced lentils and vegetables, offering a delightful and hearty vegan alternative. This dish is not only rich in flavor but also packed with nutrients, making it a perfect snack or light meal.

Ingredients

• Eggplants - 2 medium-sized
• Cooked green or brown lentils - 200 grams
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Tomato - 1 medium, diced
• Green bell pepper - 1 small, diced
• Olive oil - 2 tablespoons
• Paprika - 1 teaspoon
• Cumin - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Lemon juice - 1 tablespoon

Steps

1. Preheat the oven to 180°C (350°F).
2. Cut the eggplants in half lengthwise and scoop out some of the flesh to create space for the filling. Lightly brush the insides with olive oil and place them cut-side up in a baking dish.
3. In a skillet, heat 2 tablespoons of olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
4. Stir in the minced garlic, diced tomato, and green bell pepper. Cook for another 5 minutes until the vegetables are softened.
5. Add the cooked lentils, paprika, cumin, salt, and black pepper to the skillet. Mix well and cook for an additional 5 minutes, allowing the flavors to combine.
6. Remove the skillet from heat and stir in the chopped parsley and lemon juice.
7. Spoon the lentil mixture into the hollowed-out eggplant halves, packing them gently.
8. Cover the baking dish with aluminum foil and bake in the preheated oven for 25 minutes.
9. Remove the foil and bake for an additional 15 minutes, until the eggplants are tender and the tops are slightly browned.
10. Serve warm, garnished with extra parsley if desired.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.3 L

Health Benefits

• High in fiber, which aids in digestion and promotes a feeling of fullness.
• Rich in plant-based protein from lentils, supporting muscle health and repair.

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