Karnıyarık is a classic Turkish dish featuring eggplants stuffed with a savory mixture of minced meat, onions, tomatoes, and spices. This traditional recipe has roots in Ottoman cuisine and remains a beloved dish in Turkish households and restaurants. The name "Karnıyarık" translates to "split belly," referring to the technique of slitting the eggplant to create a pocket for the filling. Over time, variations of the dish have emerged, with regional and personal preferences influencing the ingredients and seasonings used. Karnıyarık is often served with rice or bread and garnished with herbs and yogurt, offering a delicious blend of flavors and textures.

Ingredients:

- 4 medium-sized eggplants

- 250g minced meat (beef or lamb)

- 2 onions, finely chopped

- 2 tomatoes, diced

- 2 cloves garlic, minced

- 2 tablespoons tomato paste

- 1 teaspoon paprika

- 1 teaspoon cumin

- Salt and pepper to taste

- Olive oil for frying

Method:

1. Preheat your oven to 200°C (390°F).

2. Wash the eggplants and cut them in half lengthwise, leaving the stems intact.

3. Score the flesh of each eggplant half with a knife, being careful not to pierce the skin.

4. Heat some olive oil in a large pan over medium heat. Fry the eggplants until golden brown on both sides. Remove and set aside.

5. In the same pan, add a bit more olive oil if needed and sauté the onions until translucent.

6. Add the minced meat and garlic to the pan. Cook until the meat is browned.

7. Stir in the diced tomatoes, tomato paste, paprika, cumin, salt, and pepper. Cook for another 5 minutes.

8. Place the fried eggplants in a baking dish, cut-side up. Gently open the slits and stuff them with the meat mixture.

9. Pour a little water into the bottom of the baking dish to prevent the eggplants from drying out.

10. Cover the dish with aluminum foil and bake in the preheated oven for 30-40 minutes, or until the eggplants are tender.

11. Serve hot, garnished with chopped parsley or cilantro if desired. Enjoy your delicious Karnıyarık!

Nutrition Value:

1. Eggplants:

  - Calories: Approximately 137 calories for 1 medium-sized eggplant.

  - Carbohydrates: Around 34 grams per eggplant.

  - Protein: About 6 grams per eggplant.

  - Fat: Negligible amount.

  - Sodium: Very low, approximately 2 milligrams.

  - Cholesterol: Zero.

  - Vitamins: Good source of vitamins C, K, and B6, as well as folate.

  - Minerals: Contains potassium, magnesium, and manganese.

  - Nutritional benefits: Eggplants are rich in antioxidants, fiber, and phytonutrients, which may help reduce the risk of heart disease and improve digestion.

2. Minced Meat (beef or lamb):

  - Nutritional values vary based on the type of meat and fat content.

  - Calories: Approximately 332 calories per 100 grams of lean beef.

  - Carbohydrates: Negligible amount.

  - Protein: High protein content, around 26 grams per 100 grams.

  - Fat: Varies depending on the cut, around 20 grams per 100 grams of lean beef.

  - Sodium: Amount varies.

  - Cholesterol: High cholesterol content, around 86 milligrams per 100 grams.

  - Vitamins: Contains B vitamins, especially B12 and niacin.

  - Minerals: Good source of iron, zinc, and selenium.

  - Nutritional benefits: Provides essential amino acids for muscle growth and repair, as well as important minerals for overall health.

3. Onions:

  - Calories: Approximately 44 calories per 100 grams.

  - Carbohydrates: Around 10 grams per 100 grams.

  - Protein: About 1.1 grams per 100 grams.

  - Fat: Negligible amount.

  - Sodium: Very low.

  - Cholesterol: Zero.

  - Vitamins: Rich in vitamin C, vitamin B6, and folate.

  - Minerals: Contains potassium, manganese, and phosphorus.

  - Nutritional benefits: Onions are high in antioxidants and sulfur compounds, which may have anti-inflammatory and immune-boosting properties.

4. Tomatoes:

  - Calories: Approximately 18 calories per 100 grams.

  - Carbohydrates: Around 3.9 grams per 100 grams.

  - Protein: About 0.9 grams per 100 grams.

  - Fat: Negligible amount.

  - Sodium: Very low.

  - Cholesterol: Zero.

  - Vitamins: Excellent source of vitamin C, vitamin K, and potassium.

  - Minerals: Contains folate, manganese, and copper.

  - Nutritional benefits: Tomatoes are rich in lycopene, a powerful antioxidant associated with various health benefits, including reduced risk of heart disease and certain cancers.

5. Garlic:

  - Calories: Approximately 149 calories per 100 grams.

  - Carbohydrates: Around 33 grams per 100 grams.

  - Protein: About 6 grams per 100 grams.

  - Fat: Negligible amount.

  - Sodium: Very low.

  - Cholesterol: Zero.

  - Vitamins: Contains vitamin C, vitamin B6, and vitamin B1 (thiamine).

  - Minerals: Good source of manganese, phosphorus, and calcium.

  - Nutritional benefits: Garlic has antimicrobial and anti-inflammatory properties, and it may help boost the immune system and improve heart health.

6. Tomato Paste:

  - Nutritional values vary based on the brand and preparation.

  - Calories: Approximately 82 calories per 100 grams.

  - Carbohydrates: Around 18 grams per 100 grams.

  - Protein: About 4 grams per 100 grams.

  - Fat: Negligible amount.

  - Sodium: Amount varies.

  - Cholesterol: Zero.

  - Vitamins: Contains vitamin C and vitamin A.

  - Minerals: Provides potassium and iron.

  - Nutritional benefits: Tomato paste is concentrated and provides the benefits of tomatoes in a more condensed form, including antioxidants and vitamins.

7. Paprika:

  - Calories: Approximately 282 calories per 100 grams.

  - Carbohydrates: Around 53 grams per 100 grams.

  - Protein: About 14 grams per 100 grams.

  - Fat: About 12 grams per 100 grams.

  - Sodium: Amount varies.

  - Cholesterol: Zero.

  - Vitamins: Rich in vitamin A, vitamin E, and vitamin K.

  - Minerals: Contains potassium, calcium, and magnesium.

  - Nutritional benefits: Paprika is a good source of antioxidants and may have anti-inflammatory properties.

8. Cumin:

  - Calories: Approximately 375 calories per 100 grams.

  - Carbohydrates: Around 44 grams per 100 grams.

  - Protein: About 18 grams per 100 grams.

  - Fat: About 22 grams per 100 grams.

  - Sodium: Very low.

  - Cholesterol: Zero.

  - Vitamins: Contains vitamin C and vitamin B6.

  - Minerals: Rich in iron, manganese, and calcium.

  - Nutritional benefits: Cumin has been linked to improved digestion, reduced inflammation, and enhanced antioxidant activity.

9. Salt and Pepper:

  - Sodium: Salt provides sodium, but the amount varies based on usage.

  - Nutritional benefits: While excessive sodium intake can be detrimental to health, salt in moderation is necessary for electrolyte balance. Pepper contains antioxidants and may aid digestion.

10. Olive Oil:

  - Calories: Approximately 884 calories per 100 grams.

  - Carbohydrates: Negligible amount.

  - Protein: Negligible amount.

  - Fat: About 100 grams per 100 grams.

  - Sodium: Very low.

  - Cholesterol: Zero.

  - Vitamins: Rich in vitamin E and vitamin K.

  - Minerals: Contains small amounts of iron and calcium.

  - Nutritional benefits: Olive oil is a heart-healthy fat, rich in monounsaturated fats and antioxidants. It may help reduce the risk of heart disease and inflammation.

These nutritional values are approximate and can vary based on factors such as portion size, cooking method, and specific ingredients used.