Nutritional Benefits of Synniyet Khodra: A Wholesome and Flavorful Vegetable Delight
Synniyet Khodra, a delightful dish bursting with a medley of vegetables, offers not only vibrant flavors but also a wealth of nutritional benefits. This dish typically features a mixture of potatoes, zucchini, eggplant, carrots, green beans, artichoke, garlic, and onion, all chopped into pieces and seasoned with paprika, salt, and pepper. The vegetables are then marinated with tomato paste and baked in a tray to perfection. In some variations, chopped meat is added to the mix for an extra protein boost. Let's explore the nutritional value of this nourishing dish.
Vegetables:
- Potatoes: Rich in carbohydrates, potassium (421 mg per 100g), and vitamin C (19.7 mg per 100g), potatoes provide energy, support nerve function, and boost immune health.
- Zucchini: Low in calories and high in water content, zucchini is a good source of fiber (1.1 g per 100g), vitamin C (17.9 mg per 100g), and manganese (0.2 mg per 100g), promoting digestive health and supporting metabolism.
- Eggplant: With its deep purple color, eggplant provides antioxidants like nasunin and anthocyanins, along with fiber (3 g per 100g) and potassium (229 mg per 100g), aiding in heart health and digestion.
- Carrots: Loaded with beta-carotene, carrots support eye health and provide vitamin A (835 µg per 100g), as well as fiber (2.8 g per 100g) for digestive health.
- Green Beans: A good source of plant-based protein, green beans also provide fiber (3.4 g per 100g) and folate (33 µg per 100g), supporting heart health and blood cell production.
- Artichoke: Rich in fiber (5.4 g per 100g), artichokes promote digestive health and provide vitamins C (7.4 mg per 100g) and K (14.8 µg per 100g), as well as minerals like potassium (370 mg per 100g) and magnesium (60 mg per 100g).
- Garlic: Known for its immune-boosting properties, garlic also provides manganese (0.6 mg per 100g) and vitamin C (31.2 mg per 100g), supporting overall health and wellbeing.
- Onion: Rich in antioxidants like quercetin, onions offer vitamin C (7.4 mg per 100g) and fiber (1.7 g per 100g), as well as sulfur compounds that may have anti-inflammatory effects.
Tomato Paste: Tomato paste provides lycopene, a powerful antioxidant associated with heart health, as well as vitamins A (42 µg per 100g) and C (15 mg per 100g), enhancing immune function and supporting skin health.
Meat (optional): If meat is added to the dish, it contributes high-quality protein, essential for muscle repair and growth, as well as important vitamins and minerals like iron and zinc.
In conclusion, Synniyet Khodra is not only a flavorful and satisfying dish but also a nutritional powerhouse, packed with a diverse array of vitamins, minerals, and antioxidants from its colorful assortment of vegetables. Whether enjoyed on its own or with the addition of meat, this dish offers a delicious way to nourish the body and support overall health and wellbeing.