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Source of walnut-derived unsaturated fats and fiber
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Walnut-stuffed dried eggplant (180 g) has 315 calories. That works out to 175 calories per 100 g. It contains 31 g of carbs, 8.1 g of protein, 20 g of fat and 9.7 g of fiber. Its 0.6 mg of Copper covers 62% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
315
KCAL / 180G
Carbs
31g
· 11% DV
Protein
8.1g
· 16% DV
Fat
20g
· 26% DV
Fiber
9.7g
· 35% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 10% · Fat 53%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 315 kcal | |
| Total fat | 20 g | 26% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0 g | |
| Sodium | 558 mg | 24% |
| Total carbohydrate | 31 g | 11% |
| Fiber | 9.7 g | 35% |
| Protein | 8.1 g | 16% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 315 kcal |
| 1 piece (small) | 55 g | 96 kcal |
| 100 g | 100 g | 175 kcal |
| 2 piece (medium) | 110 g | 193 kcal |
| 1 serving (small) | 120 g | 210 kcal |
| 3 piece (large) | 165 g | 289 kcal |
| 1 cup (diced) | 190 g | 333 kcal |
| 4 piece (extra large) | 220 g | 385 kcal |
| 1 serving (large) | 250 g | 438 kcal |
Calculated from 175 calories per 100 g.
Walnut-stuffed dried eggplant is a Turkish-style dolma made by filling dried eggplant shells with a seasoned mixture that includes walnuts. It is cooked in a pot until the shells soften and the filling is tender; recipes may include rice or bulgur and tangy seasonings.
To make walnut-stuffed dried eggplant, soften the dried shells in hot water, fill them loosely with walnut-based stuffing, and arrange them upright in a pot. Add cooking liquid and simmer gently until the eggplant and filling are tender.
For walnut-stuffed dried eggplant, soak the dried shells in hot water or briefly boil them until pliable enough to fill. Drain them well before stuffing; leaving them in the water until very soft can make them tear or collapse during cooking.
Walnut-stuffed dried eggplant commonly has walnuts, onion, rice or bulgur, tomato paste, and spices in the filling. Some recipes add herbs or a souring ingredient such as pomegranate molasses or sumac, so the balance of sweet, savory, and tangy flavors varies.
Walnut-stuffed dried eggplant can split if the shells are overfilled, softened too much before cooking, or boiled vigorously. Leave room for grains to expand, place the dolmas snugly in the pot, and cook them at a gentle simmer rather than stirring them.
To keep the filling inside walnut-stuffed dried eggplant, fill each shell only partway and fold or press the open end inward if the shell allows it. Arrange the stuffed pieces close together so they stay upright, and avoid stirring the pot while they cook.
Walnut-stuffed dried eggplant has a more concentrated, chewy texture and a deeper dried-vegetable flavor than dolma made with fresh eggplant. The dried shells need softening before stuffing, while fresh eggplant is prepared directly and has a milder, juicier texture.
Walnut-stuffed dried eggplant pairs well with plain yogurt, a fresh salad, or other small Turkish dishes. Since the filling can be rich and the dolma may be tangy, a simple accompaniment lets its walnut and dried-eggplant flavors stand out.
Store leftover walnut-stuffed dried eggplant in a covered container in the refrigerator once it has cooled. Reheat only the portion you plan to eat; it can also be served chilled or at room temperature if the recipe was prepared for that style.
Yes, walnut-stuffed dried eggplant can be frozen after cooking and cooling. Pack it in meal-sized portions in airtight containers, thaw it in the refrigerator, and reheat it thoroughly; the eggplant may be softer after thawing.
Vitamins
B6
0.41mg · 24% DV
B1
0.25mg · 21% DV
B3
2.25mg · 14% DV
Vitamin E
2.07mg · 14% DV
Minerals
Copper
0.56mg · 62% DV
Manganese
1.37mg · 60% DV
Phosphorus
209mg · 30% DV
Magnesium
106mg · 25% DV
Sodium
558mg · 24% DV
Potassium ⭐
641mg · 19% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 315 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Walnut-stuffed dried eggplant is a Turkish dolma made by softening dried eggplant shells and filling them with a savoury mixture, often including rice, walnuts, onion and spices. Recipes vary from household to household, and the dish is especially associated with the cuisines of southern and southeastern Turkey.
The eggplant turns tender and concentrated in flavour, while the walnuts add a rich, slightly crunchy contrast. It can be served warm or at room temperature, as part of a meal or among other meze. Walnuts contribute unsaturated fats and fibre, making this a satisfying plant-based dish. Pair it with a crisp salad or other fresh sides to balance its richness.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.2g
MONOUNSATURATED
3.69g
POLYUNSATURATED
9.32g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.