Heart-Healthy Salata de Vinete
Discover the vibrant and nutritious flavors of Heart-Healthy Salata de Vinete, a modern twist on the traditional Romanian eggplant salad that's both wholesome and irresistibly delicious. This recipe features tender roasted eggplants mashed to creamy perfection, infused with fresh garlic, red onion, and parsley for a burst of aromatic goodness. Drizzled with extra virgin olive oil and a splash of zesty lemon juice, it's a heart-smart option that doesn't skimp on flavor. Served atop toasted whole grain bread with juicy cherry tomatoes, this elegant dish is perfect as a light lunch, appetizer, or healthy snack. With no dairy and only heart-friendly ingredients, it's a guilt-free delight that comes together in under an hour. Enjoy a taste of Romanian cuisine that's as nourishing as it is satisfying!
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Recipe Information
Ingredients
- 2 large eggplants
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 2 large garlic cloves
- 0.5 medium red onion
- 0.5 teaspoon salt
- 0.25 teaspoon freshly ground black pepper
- 2 tablespoons fresh parsley
- 10 units cherry tomatoes
- 4 slices toasted whole grain bread
Instructions
Preheat the oven to 400°F (200°C).
Wash and dry the eggplants. Prick them a few times with a fork to allow steam to escape.
Place the eggplants directly on the middle oven rack with a baking sheet on the rack below to catch any drips.
Roast the eggplants for about 30 minutes, turning them halfway through, until the skin is charred and the flesh is very soft.
Remove the eggplants from the oven and let them cool until they're easy to handle.
Once cooled, cut the eggplants in half and scoop out the flesh into a bowl, discarding the skin.
Mash the eggplant flesh with a fork or potato masher until it reaches your desired consistency.
Mince the garlic cloves and finely chop the red onion and fresh parsley.
Add the minced garlic, chopped onion, and parsley to the mashed eggplant.
Drizzle the extra virgin olive oil and fresh lemon juice over the mixture.
Season with salt and freshly ground black pepper. Mix everything gently to combine.
Taste and adjust seasoning if necessary.
Halve the cherry tomatoes and arrange them on each of the toasted whole grain bread slices.
Spread a generous amount of the eggplant mixture on top of each bread slice, over the tomatoes.
Garnish with additional fresh parsley if desired. Serve immediately and enjoy your heart-healthy Salata de Vinete!
Nutrition Facts
Calories |
990 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.3 g | 62% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1822 mg | 79% | |
| Total Carbohydrate | 129.4 g | 47% | |
| Dietary Fiber | 40.0 g | 143% | |
| Total Sugars | 43.1 g | ||
| Protein | 28.6 g | 57% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 331 mg | 25% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 3027 mg | 64% | |
*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.
