Heart-Healthy Zacusca
Discover the bold, vibrant flavors of "Heart-Healthy Zacusca," a nutritious twist on the traditional Romanian vegetable spread. This plant-based recipe is loaded with smoky roasted eggplants, sweet red bell peppers, and juicy tomatoes, combined with aromatic garlic, onion, and robust smoked paprika for a deliciously wholesome bite. Prepared with zero added oils and brimming with fiber, antioxidants, and fresh herbs like parsley and a splash of zesty lemon juice, this dish is a heart-friendly choice perfect for dipping or spreading on whole-grain bread and crackers. With its rich, creamy texture and simple preparation, Zacusca makes an ideal appetizer, snack, or flavorful addition to any healthy meal plan. Make ahead and refrigerate to let the flavors fully meld for a satisfying, guilt-free treat! Keywords: heart-healthy spread, roasted vegetable dip, oil-free Zacusca, plant-based appetizer, Romanian recipes.
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Recipe Information
Ingredients
- 3 medium Eggplants
- 4 large Red bell peppers
- 6 medium Tomatoes
- 1 large Onion
- 4 large Garlic cloves
- 2 teaspoons Smoked paprika
- 0.5 teaspoons Ground black pepper
- 2 tablespoons Fresh parsley
- 1 tablespoon Fresh lemon juice
- 0.25 cup Water
Instructions
Preheat your oven to 425°F (220°C) and line a large baking sheet with parchment paper.
Prick the eggplants a few times with a fork and place them, along with the red bell peppers, on the prepared baking sheet.
Roast in the oven for 35-40 minutes, turning the peppers halfway through, until the vegetables’ skins are charred and the eggplants are soft.
While the vegetables roast, score an X at the bottom of each tomato and blanch them in boiling water for 1-2 minutes. Transfer them to an ice bath, peel off the skins, and chop the tomatoes finely.
Dice the onion finely and mince the garlic. Set aside.
Once the roasted peppers are cool enough to handle, peel off their skins, remove the stems and seeds, and chop them coarsely. Scoop out the eggplant pulp, discarding the skins, and mash the pulp lightly with a fork.
In a large, dry saucepan, sauté the onion over medium heat with 2 tablespoons of water, stirring frequently until softened, about 3-4 minutes. Add the minced garlic and cook for another 1-2 minutes, adding more water as needed to prevent sticking.
Add the roasted eggplant, peppers, and chopped tomatoes to the saucepan. Stir to combine and simmer for 20-25 minutes, stirring occasionally.
Stir in the smoked paprika, ground black pepper, and an additional splash of water if the mixture seems too thick. Taste and adjust seasoning if necessary.
Remove from heat and stir in the fresh lemon juice and parsley.
Allow the Zacusca to cool slightly before transferring it to an airtight container. Refrigerate for at least 12 hours to allow the flavors to develop fully.
Serve chilled or at room temperature with whole-grain bread, crackers, or fresh veggie sticks.
Nutrition Facts
Calories |
744 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.9 g | 9% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 97 mg | 4% | |
| Total Carbohydrate | 159.5 g | 58% | |
| Dietary Fiber | 57.7 g | 206% | |
| Total Sugars | 82.6 g | ||
| Protein | 27.9 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 331 mg | 25% | |
| Iron | 9.9 mg | 55% | |
| Potassium | 5925 mg | 126% | |
*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.
