AI-generated photo.
Persian · Iran
Eggplant with yogurt
Also called کشک بادمجان
Eggplant with yogurt, a dish from Iran (کشک بادمجان).
Pai editors’ mark 4 / 5
Plan, list, and collections
Eggplant with yogurt is cooked in Iran as its own dish. Fry mashed eggplant with garlic and turmeric, then top it with thick yogurt, walnut, and mint. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
72
Health score
Light & nourishing
Healthy
Richness
Gentle
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 17%
- Carbs 21%
- Fat 63%
Suits · Diabetes-friendly
Sugar, fiber, and the starch mix sit in a gentler range. Your own portion still decides the day.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 10.8 g, under the 25 g mark.
Suits · Low sodium
About 422 mg of sodium, under the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Watch · Dairy-free
A milk ingredient is in the required list.
Suits · Vegetarian
No meat, poultry, fish, or shellfish in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Suits · Gentle when sick
Mild, not fried, and not a very rich plate. Comfort, not a treatment.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Greek yogurt, 2%86 kcal
- Walnuts68 kcal
- Olive oil62 kcal
- Eggplant28 kcal
- Garlic4 kcal
- Ground turmeric2 kcal
Glycemic load
Estimated glycemic load for this count: 4.2. The bands come from the ingredient table.
Portion
One serving is about 251 kcal. Two portions would be about 502 kcal if you want a fuller plate.
Allergens. Milk, Tree nuts
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 188 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Stir in a handful of spinach or cabbage near the end.
More fiber without a new sauce. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 251 kcal | 13% |
| Protein | 10.8 g | 22% |
| Carbohydrate | 13.6 g | 5% |
| Fiber | 4.2 g | 15% |
| Total sugars | 7.2 g | 14% |
| Fat | 18.2 g | 23% |
| Saturated fat | 3.8 g | 19% |
| Cholesterol | 15 mg | 5% |
| Sodium | 422 mg | 18% |
| Potassium | 466 mg | 10% |
| Calcium | 130 mg | 10% |
| Iron | 1.1 mg | 6% |
| Magnesium | 43 mg | 10% |
| Zinc | 1 mg | 9% |
| Vitamin A · estimate | 51 mcg | 6% |
| Vitamin C | 3.7 mg | 4% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E · estimate | 2.1 mg | 14% |
| Vitamin K · estimate | 11 mcg | 9% |
| Thiamin (B1) | 0.1 mg | 11% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin (B3) | 1.1 mg | 7% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate | 28 mcg | 7% |
| Vitamin B12 · estimate | 0.5 mcg | 23% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- The balance of protein, fiber, and richer ingredients is what earns the Healthy mark.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Wide skillet
- Scale
- Spatula
- Timer
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Eggplant1 eggplant450 g
Greek yogurt, 2%1.5 cups360 g
Walnuts0.33 cup40 g
Mint0.33 cup10 g
Garlic4 cloves12 g
Olive oil2 tbsp30.77 ml
Kosher salt1 tsp4 g
Ground turmeric1 tsp2 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Stir in a handful of spinach or cabbage near the end.. More fiber without a new sauce.
Method
AI-generated photo.
1Heat a wide pan until it is hot, then add the fat. For Eggplant with yogurt, start here: fry mashed eggplant with garlic and turmeric, then top it with thick yogurt, walnut, and mint.
AI-generated photo.
2Fry mashed eggplant with garlic and turmeric, then top it with thick yogurt, walnut, and mint.
Cook 30 min
AI-generated photo.
3The edges should color and the center should be cooked. Stop when this is true of Eggplant with yogurt: Fry mashed eggplant with garlic and turmeric, then top it with thick yogurt, walnut, and mint.
AI-generated photo.
4Serve from the pan while it is still hot. Eggplant with yogurt is eaten in Iran as this plate, with the sauce or garnish that belongs to it.
How you know it is done
Eggplant with yogurt is done when the outside has color and the center is cooked through for the protein in the pan.
If it goes wrong
- Eggplant with yogurt looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Eggplant with yogurt spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Eggplant with yogurt, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven, not a raw salad.
How this dish helps your daily life
- Eggplant with yogurt is cooked by saute in Iran. The steps follow that technique, including the timing above.
- Egg or dairy is in the count, so the fat and protein on the panel include them.
Notes
Pregnancy. There is no alcohol in the required list. Wash produce and use pasteurized dairy if you add it.
Allergens in the required list: Milk, Tree nuts.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.