Khoreshe Bademjan (Iranian Eggplant Stew)

By Suzanne Anderson February 27, 2024 17 mins read 19 Views

Koreshe Bademjan
This dish is known as Khoreshe Bademjan in Iran. Khoreshe means roughly gravy or stew in Pharsi or Farci, the Persian language. Bademjan means eggplant. I lived in Teheran from 1958-1960 and I was introduced to some amazing food during our stay. My father was USAF assigned to teach their fledgling air force how to fly the F-84’s and F-86’s we sold to Reza Shah Pahlavi, who was still on the throne. Our maid, Fatimeh, cooked this for her daughter’s wedding feast, which our family was invited to attend. I got to watch her prepare it from start to finish in HER home. What a fun experience it was! This dish is but one delicious example and can be made with either beef or lamb. It is equally good with both.

Traditionally this dish it would have 1/3 cup of one of the following dried fruit added (only allowed on fruit rung of Atkins OWL phase, so it is not included below or in the nutritional info): raisins, dried apricot halves, dried cherries, dried peach halves, or dried prunes. In my pre-Atkins days, I even used craisins in this successfully. But now I make it without the fruit……though it is not nearly as good without, I have to admit. It was also traditionally served with indescribably delicious Iranian rice, with its unique nutty flavor. There is no other rice quite like it, not even basmati, so my parents shipped 100# of it back home with us when we returned to the U.S.. They would likely also serve this with Iranian Noon, a sheet bread made with whole wheat flour that is cooked on scorching hot pebbles in an open oven, giving it a smoky tandoori taste to me. got to sop up that delicious gravy with something, non?

I did not post a photo of this dish when this recipe was originally published, as it is not a particularly attractive dish. But when I made it last night, the eggplant held together a bit bitter and I have now added a photo. Trust me, what this dish lacks in looks, it makes up for in the flavor department. I have tried this dish with Kubideh ground beef/lamb meatballs and that is good, too, but not how Iranians cook it.

INGREDIENTS:

6 oz. eggplant (I often use more), cut in 2″ cubes

1½ lb. chuck

3 oz. onion, sliced or chopped

4 plum tomatoes, quartered

2 T. olive oil

3-4 sprigs fresh parsley

1 tsp. cinnamon

½ tsp. turmeric

pinch salt and pepper

3-4 cups water or chicken stock (total)

DIRECTIONS: Cut up chuck into 1½”-2″ cubes. Cut eggplant into 2″ cubes (do not peel). Brown meat on all sides in olive oil in oven-proof skillet. Add onion and cook just a couple minutes. Add tomatoes and eggplant cubes. Lower heat and cook 5 minutes, stirring often. Add parsley and spices. Stir in half the water/stock. Cover with tight-fitting lid and bake in a slow 325º oven for 1 hour 15 minutes, approximately. Mid-cooking, lift lid, add rest of water/stock, stir gently. Recover and finish cooking. It is done when the eggplant is soft but not reduced to mush. For yourself and all low-carbers, serve over steamed cauliflower. For your non-ANA guests, they will want to serve it over steamed basmati rice.

A lovely side dish to enhance this, is sliced, butter-seared banana halves. Trust me, the sauteed bananas are to-die-for with this dish! The bananas always WOWS my dinner guests when they taste them with this stew (or any curry). If you’re an eggplant fan, you are going to LOVE this recipe!

NUTRITIONAL INFO: Serves 4, each serving contains:

301 cals, 12.7g fat, 6.7g carbs, 2.5g fiber, 4.2g NET CARBS, 39g protein, 137 mg sodium

By: Peggy
Title: Khoreshe Bademjan (Iranian Eggplant Stew)
Sourced From: buttoni.wordpress.com/2024/02/27/khoreshe-bademjan-iranian-eggplant-stew/
Published Date: Tue, 27 Feb 2024 16:35:26 +0000

Frequently Asked Questions

Can I eat a dairy-free keto diet?

Absolutely! You can! Your keto diet plan must limit your carb intake while increasing the amount of healthy fats. That said, there are many plant-based alternatives to select from to remain within your set guidelines.

First, identify proteins and fats that will work for you without removing the flavour profile you desire. You can substitute butter with coconut oil, avocado oil and tahini. Alternative sources of protein include tofu, tempeh and other meat substitutes. Nuts and seeds provide excellent crunchy textures.

If you are looking for sweets, creamy coconut cream or plant-based yogurts work well as substitutes for heavy cream. To replace dairy cheese, vegan cheese can be made from cashews and macadamia nut milk.

When making your dishes standout, don't forget about other seasoning options! Spices, vinegars, citrus juices and herbs can all be used to flavor food so they have a unique flavor, regardless of whether they contain dairy. If you are able to remember the basic principles of the ketogenic diet and find tasty ways to avoid dairy, you will be able maintain a successful ketogenic plan.

What is lazy keto and keto?

Knowing the difference between lazy or keto is essential to determine which one will best suit your lifestyle. Traditional ketogenic diets are more beneficial for weight loss, mental clarity and energy regulation. They are higher in fats, moderately protein and lower in carbs. Lazy keto allows you to eat more carbs and is easier to access.

Contrary to popular belief, lazy keto does not pay as much attention to macronutrient tracking. Instead, it focuses more on a basic low-carb diet that has fewer restrictions and still reaps the benefits of traditional keto diets such as weight loss, mental clarity and improved appetite control. With this in mind it is often considered a steppingstone for those who are just starting the keto lifestyle.

Keto is a process that requires hours of research and precise macro-nutrient measurements. It can be very tedious, but it can also be effective. As carb intake increases, so does fat consumption. Lazy keto, as its name implies, is a more relaxed approach to low-carb eating. It doesn't require precise calculations and requires less research.

Summary: Traditional ketogenic diets can be intense and highly beneficial. However, lazy keto is an alternative for those who are unable to stick to a strict diet plan. It allows for consistent results without being tied down with tedious number crunching each meal.

Can you eat keto fruit?

Is it possible to eat fruit while on the keto diet? The answer is yes, but with caution.

It is important to reduce carbohydrate intake to maintain ketosis and to burn fat. Some fruits can still be part of a balanced keto diet.

Low-carb fruits are acceptable for keto meals, but they should not be eaten in excess. Individual fruits may have different amounts of carbohydrates. For example, avocados are relatively low in carbohydrates, while bananas have significantly more carbs.

Your body uses sugar in fruits to produce energy. When you're trying to achieve nutritional ketisis, too much sugar can cause high blood sugar levels and lead to rapid weight loss. It is important to limit how many sugary foods you consume.

Choosing fresh fruit over processed or sugary snacks will provide essential vitamins, minerals, and fibre which help fuel our bodies without adding too many extra carbs associated with desserts or processed snacks like candy bars or pies.

If you are unsure whether eating fruit on the ketogenic diet is right for you, remember that fresh fruits are often healthier than sugary treats. But only if you eat a small amount at a time.

Is it possible to consume alcohol while following the keto diet

Questioning what you can and cannot do while limiting carbohydrates is a sensible way to approach the keto diet. You should also be aware that alcohol consumption is a serious matter.

The short answer is that it all depends. It is not possible to have keto-friendly alcoholic drinks. There are some that are more suitable than others. How much alcohol you consume will impact how much carbohydrate you get each day.

Therefore, you need to choose wisely and understand that just because an alcoholic beverage doesn't have visible carbs doesn't mean it is well aligned with the keto lifestyle - as it might still increase your blood sugar levels. Before making a decision, you should consider other factors, such as calories.

Moderation is key to maximizing the positive effects of alcohol while on a low carb diet. This will help you avoid potential drawbacks that could hinder your weight loss or fitness goals.

Be informed to make better decisions. Make sure you pay close attention before you decide to drink a low carb beverage.

Statistics

But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
Around 35% of total calorie intake is probably the upper limit. (healthline.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)

External Links

How To

Common Mistakes to Avoid on a Ketogenic Diet

A ketogenic diet is only successful if you adhere to it correctly. Many people make mistakes in the beginning of their ketogenic journey. This can severely impact their progress.

It is important to pay attention to what you eat and how much. Eating too much fat or making bad carb choices can lower ketone production and cause weight gain. You should monitor the amount of carbohydrate, fat, and proteins you consume for each meal.

Hidden carbs can be a real problem if you happen to ingest them. Processed meats, parmesan cheese, and other seemingly innocent foods can all contain hidden carbs, so it's important to read labels carefully. Be aware that restaurant meals can often contain more carbs than recommended due to the addition of sauces or starches, such as potatoes or rice.

Insufficient water intake can make it difficult to follow a keto-friendly lifestyle. During the transition to ketosis, your body will need a lot more fluids than usual, especially in the initial phase. Forgetting this simple rule could lead to negative side effects, including headaches, fatigue, and muscle cramps - easily avoided by simply staying hydrated!

Don't expect miracles to happen overnight. It takes time for the body's metabolism to switch to fat burning over glucose. Be patient with yourself and the "keto community" as you make your way! Keep track of your progress to stay motivated, but appreciate that the process will take some time - so don't give up!

Resources:

Khoreshe Bademjan (Iranian Eggplant Stew)

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