AI-generated photo.
Persian · Iran
Mirza ghasemi
Also called میرزا قاسمی
Mirza ghasemi, a dish from Iran (میرزا قاسمی).
Pai editors’ mark 4 / 5
Plan, list, and collections
Mirza ghasemi is cooked in Iran as its own dish. Char and mash the eggplant, fry it with garlic and tomato, and set eggs into the mash. 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.
74
Health score
Light & nourishing
Healthy
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 18%
- Carbs 24%
- Fat 58%
Suits · Diabetes-friendly
Sugar, fiber, and the starch mix sit in a gentler range. Your own portion still decides the day.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 8.4 g, under the 25 g mark.
Watch · Low sodium
About 466 mg of sodium, above the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients 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.
- Egg72 kcal
- Olive oil62 kcal
- Eggplant28 kcal
- Tomato14 kcal
- Garlic4 kcal
- Ground turmeric2 kcal
Glycemic load
Estimated glycemic load for this count: 3.1. The bands come from the ingredient table.
Portion
One serving is about 182 kcal. Two portions would be about 364 kcal if you want a fuller plate.
Allergens. Egg
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 137 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 | 182 kcal | 9% |
| Protein | 8.4 g | 17% |
| Carbohydrate | 11.4 g | 4% |
| Fiber | 4.5 g | 16% |
| Total sugars | 6.3 g | 13% |
| Fat | 12.2 g | 16% |
| Saturated fat | 2.5 g | 13% |
| Cholesterol | 186 mg | 62% |
| Sodium | 466 mg | 20% |
| Potassium | 539 mg | 11% |
| Calcium | 53 mg | 4% |
| Iron | 1.7 mg | 9% |
| Magnesium | 32 mg | 8% |
| Zinc | 1 mg | 9% |
| Vitamin A | 115 mcg | 13% |
| Vitamin C | 14.4 mg | 16% |
| Vitamin D | 1 mcg | 5% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 15 mcg | 13% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin (B3) | 1.3 mg | 8% |
| Vitamin B6 | 0.3 mg | 16% |
| Folate | 60 mcg | 15% |
| Vitamin B12 | 0.5 mcg | 19% |
These figures follow the USDA-linked ingredient table where a safe FoodData Central row exists. Optional ingredients are left out. A few pantry items still use Pai's curated numbers because no close USDA row was found. 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
Egg4 eggs200 g
Tomato3 tomatoes320 g
Garlic4 cloves12 g
Ground turmeric1 tsp2 g
Olive oil2 tbsp30.77 ml
Kosher salt1 tsp4 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 Mirza ghasemi, start here: char and mash the eggplant, fry it with garlic and tomato, and set eggs into the mash.
AI-generated photo.
2Char and mash the eggplant, fry it with garlic and tomato, and set eggs into the mash.
Cook 30 min
AI-generated photo.
3The edges should color and the center should be cooked. Stop when this is true of Mirza ghasemi: Char and mash the eggplant, fry it with garlic and tomato, and set eggs into the mash.
AI-generated photo.
4Serve from the pan while it is still hot. Mirza ghasemi is eaten in Iran as this plate, with the sauce or garnish that belongs to it.
How you know it is done
Mirza ghasemi is done when the outside has color and the center is cooked through for the protein in the pan.
If it goes wrong
- Mirza ghasemi 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.
- Mirza ghasemi 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 Mirza ghasemi, 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
- Mirza ghasemi 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. Cook meat, poultry, and eggs through. Use pasteurized dairy if the recipe includes it. There is no alcohol in the required list.
Allergens in the required list: Egg.
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.