High Protein Aubergine Saganaki
Elevate your weeknight dinner routine with this **High Protein Aubergine Saganaki**, a Mediterranean-inspired dish bursting with vibrant flavors and wholesome ingredients. Tender aubergine slices are nestled in a rich tomato and chickpea stew, infused with aromatic oregano, basil, and a hint of red pepper flakes for subtle heat. Crowned with golden, bubbly feta and freshly chopped parsley, this hearty recipe is as nutritious as it is delicious, delivering a boost of plant-based protein alongside satisfying Mediterranean flair. Perfect for serving with crusty bread or as a flavorful side dish, this one-pot wonder combines simplicity, healthy eating, and gourmet charm in every bite. Ideal for vegetarians and anyone seeking a protein-packed meal, it’s both easy to prepare and beautifully indulgent.
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Recipe Information
Ingredients
- 2 medium aubergines (eggplants)
- 2 tablespoons olive oil
- 1 large yellow onion
- 3 large garlic cloves
- 400 grams cherry tomatoes
- 400 grams canned crushed tomatoes
- 400 grams canned chickpeas
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon red pepper flakes
- 150 grams feta cheese
- 2 tablespoons parsley
- to taste salt
- to taste black pepper
Instructions
Slice the aubergines into thick rounds, about 1/2-inch thick. Sprinkle them with a generous pinch of salt and set aside for about 10 minutes to draw out moisture.
While the aubergines are resting, chop the onion and mince the garlic cloves.
Rinse the aubergine slices under cold water to remove the salt and pat them dry with paper towels.
In a large pan, heat 1 tablespoon of olive oil over medium heat. Add the aubergine slices and fry for about 3-4 minutes on each side or until golden brown. Work in batches if necessary, adding more oil if needed. Remove the aubergine slices and set aside.
In the same pan, add the remaining tablespoon of olive oil and sauté the onions until softened, about 5 minutes.
Add the minced garlic and cook for another minute until fragrant.
Stir in the cherry tomatoes and let them cook until they begin to soften, about 5 minutes.
Add the crushed tomatoes, chickpeas, dried oregano, dried basil, and red pepper flakes. Stir well to combine.
Return the aubergine slices to the pan, nestling them into the tomato sauce. Season with salt and black pepper to taste.
Cover the pan and let the mixture simmer on low heat for about 20 minutes until the aubergines are tender and the flavors meld.
Preheat your oven's grill (broiler) to a high setting.
Crumble the feta cheese over the top of the aubergine and tomato mixture.
Transfer the pan to the oven and grill for about 5 minutes until the feta is golden and bubbly.
Remove from the oven and garnish with chopped fresh parsley before serving.
Serve hot with crusty bread or as a side dish.
Nutrition Facts
Calories |
1425 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.5 g | 89% | |
| Saturated Fat | 25.6 g | 128% | |
| Polyunsaturated Fat | 3.5 g | ||
| Cholesterol | 134 mg | 44% | |
| Sodium | 5787 mg | 252% | |
| Total Carbohydrate | 162.6 g | 59% | |
| Dietary Fiber | 49.3 g | 176% | |
| Total Sugars | 64.7 g | ||
| Protein | 56.1 g | 112% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 1178 mg | 91% | |
| Iron | 13.5 mg | 75% | |
| Potassium | 4813 mg | 102% | |
*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.
