Berenjenas con Miel
Todos los alimentos • España
Acerca de Berenjenas con Miel
Fried eggplant sticks drizzled with cane honey — Córdoba staple
How to Make Berenjenas con Miel (Traditional & Healthy Version)
Berenjenas con Miel is a classic Andalusian dish that showcases the culinary heritage of southern Spain. This delightful recipe features lightly battered and fried eggplant slices drizzled with sweet miel de caña, a local sugarcane syrup. Dating back to Moorish influences, Berenjenas con Miel is enjoyed across Andalucía, particularly in cities like Córdoba and Málaga, where it is commonly served as a tapa or appetizer. The crisp texture of the eggplant pairs perfectly with the sticky sweetness of the syrup, creating a harmonious balance of savory and sweet flavors. The dish celebrates Spain's bounty of fresh produce and highlights the creativity of Andalusian cuisine, which often incorporates simple yet vibrant ingredients. Berenjenas con Miel is not only delicious but also vegetarian, making it accessible to a wide range of diets. Its unique flavor and rustic presentation make it a favorite among locals and visitors alike. For those seeking authentic Spanish food that’s both satisfying and health-conscious, this recipe offers the perfect combination of tradition and nutrition.
Ingredientes(para 1 small plate (approx. 120g cooked eggplant with syrup))
- 1 large (approx. 350g) Eggplant (Berenjena)
- 1/3 cup Extra virgin olive oil (Aceite de oliva virgen extra)
- 1/2 cup Whole wheat flour (Harina integral)
- 1/4 cup Milk (Leche) - opcional
- 2 tbsp Miel de caña (cane syrup) (Spanish sugarcane syrup)
- 1/2 tsp Sea salt (Sal marina)
- 1/4 tsp Black pepper (Pimienta negra) - opcional
- 1/4 tsp Paprika (Pimentón) - opcional
- 1 tbsp, chopped Fresh parsley (Perejil fresco) - opcional
- 1/2, juiced Lemon (Limón) - opcional
Instrucciones
- 1
Wash and slice the eggplant into thin rounds (about 1 cm thick). Sprinkle with sea salt and let rest for 10 minutes to draw out bitterness.
10 minutes
Salting helps improve texture and flavor by removing excess moisture.
- 2
Rinse the salted eggplant slices and pat dry thoroughly with paper towels.
2 minutes
Drying ensures the batter sticks well and prevents soggy results.
- 3
Prepare the batter by mixing whole wheat flour with milk (or water for a vegan option), paprika, and black pepper in a shallow bowl.
3 minutes
A smooth batter coats the eggplant evenly for a crisp finish.
- 4
Heat extra virgin olive oil in a large skillet over medium heat. Dip each eggplant slice into the batter and fry in batches until golden brown on both sides.
10 minutes
Do not overcrowd the pan; fry in batches for even crisping.
Por qué este platillo es saludable
Berenjenas con Miel is a healthy choice because it uses nutrient-rich vegetables, whole grains, and olive oil, which supports cardiovascular health. The recipe limits added sugar by using a modest amount of syrup, and frying in olive oil keeps the fat profile healthier. Its fiber and vitamin content make it suitable for weight management and overall wellness.
Eggplant is rich in fiber, antioxidants, and vitamins such as B6 and K. Using whole wheat flour increases the fiber content and lowers glycemic impact. Olive oil provides heart-healthy monounsaturated fats. Miel de caña contains minerals like calcium and iron. The dish is vegetarian, balanced in macronutrients, and can be adapted for vegan diets by substituting milk with water.
Consejos
- 💡Tip 1: Slice eggplant evenly for consistent frying.
- 💡Tip 2: Use high-quality olive oil for authentic flavor and health benefits.
- 💡Tip 3: Add syrup just before serving to keep eggplant crispy.
Conservación y servicio
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in the oven to restore crispness. Avoid freezing, as texture may deteriorate.
Mejor momento para servir: Breakfast or Lunch
Información nutricional
| Nutriente | Por 100 g |
|---|---|
| Energía | 240.0 kcal |
| Proteínas | 3.0 g |
| Carbohidratos | 28.0 g |
| Grasas totales | 13.0 g |
| Fibra | 3.0 g |
| Azúcares | 7.5 g |
| Sodio | 120.0 mg |
| Potasio | 220.0 mg |
| Colesterol | 0.0 mg |
| Vitamina A | 15.0 IU |
| Vitamina C | 3.5 mg |
| Calcio | 18.0 mg |
| Hierro | 0.7 mg |
| Magnesium | 16.0 mg |
| Zinc | 0.2 mg |
| Phosphorus | 28.0 mg |
| Vitamin D | 0.0 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.0 mg |
| Vitamin B3 (Niacin) | 0.6 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 20.0 µg |
