Heart-Healthy Makdous
Transform your favorite Middle Eastern appetizer into a lighter, guilt-free delight with this Heart-Healthy Makdous recipe. Featuring tender baby eggplants stuffed with a flavorful blend of walnuts, minced garlic, fragrant mint, and a hint of red chili for a spicy kick, this version skips the traditional heavy use of oil while still preserving the dish's signature richness. Packed with wholesome ingredients like extra virgin olive oil and lemon juice, this recipe offers a nutrient-dense, high-fiber update to the classic Makdous. With minimal prep time and a simple pickling process, you'll have a savory, tangy dish ready to elevate your next mezze platter. Perfect as a make-ahead snack or a crowd-pleasing side, this heart-healthy twist on Makdous is as good for your palate as it is for your health. Try it as a healthy appetizer served with warm pita, or pair it with fresh veggies for a vibrant, Mediterranean-inspired spread.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 12 pieces small baby eggplants
- 1 cup walnuts
- 3 cloves garlic
- 1 teaspoon red chili flakes
- 1 cup fresh mint leaves
- 1 cup extra virgin olive oil
- 2 tablespoons lemon juice
- 2 teaspoons sea salt
- 1 teaspoon black pepper
Instructions
Rinse the eggplants thoroughly and trim the tops. Using a sharp knife, make a vertical slit in each eggplant, being careful not to cut through.
Bring a pot of water to boil, add a teaspoon of sea salt, and blanch the eggplants for 5-7 minutes until they are slightly tender but not fully cooked.
Remove the eggplants from the boiling water and transfer them to an ice bath to cool quickly. Drain and let them dry on a kitchen towel.
While the eggplants drain, prepare the stuffing. Roughly chop the walnuts and mince the garlic. In a bowl, combine walnuts, garlic, red chili flakes, chopped mint leaves, black pepper, and lemon juice. Mix well to combine.
Once the eggplants are cool and dry, gently open each slit with your fingers and stuff about a tablespoon of the walnut mixture into each eggplant.
Place the stuffed eggplants in a large glass jar or a deep container with a lid. To avoid the eggplants sticking together, you can layer them with mint leaves.
Pour extra virgin olive oil over the eggplants to completely cover them, ensuring all are submerged. This will enhance flavors and help preserve the eggplants.
Seal the jar or container and let it sit at room temperature for 24 hours, then refrigerate for 2-3 days to allow the flavors to blend and develop deeply.
Serve chilled or at room temperature. Makdous can be stored in the refrigerator for up to two weeks.
Nutrition Facts
Calories |
3123 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 307.5 g | 394% | |
| Saturated Fat | 39.4 g | 197% | |
| Polyunsaturated Fat | 56.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4705 mg | 205% | |
| Total Carbohydrate | 115.7 g | 42% | |
| Dietary Fiber | 59.3 g | 212% | |
| Total Sugars | 54.9 g | ||
| Protein | 41.4 g | 83% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1005 mg | 77% | |
| Iron | 29.3 mg | 163% | |
| Potassium | 4480 mg | 95% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
