Low Carb Eggplant Ikra
Indulge in the vibrant flavors of Low Carb Eggplant Ikra, a healthy and delicious twist on the classic Slavic vegetable spread. This keto-friendly recipe showcases roasted eggplants and bell peppers, caramelized onions, and juicy tomatoes combined with the richness of olive oil, fragrant garlic, and a punch of fresh parsley. The charred, smoky essence of the roasted vegetables paired with bright lemon juice and warming paprika creates a tantalizing balance of flavors. Perfect for meal prep, this guilt-free dish is served chilled or at room temperature, making it a versatile appetizer, dip, or side. Whether paired with low-carb crackers or enjoyed on its own, Eggplant Ikra is a simple yet satisfying recipe guaranteed to elevate your healthy eating routine.
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Recipe Information
Ingredients
- 2 medium eggplants
- 1 large red bell pepper
- 2 medium tomatoes
- 3 tablespoons extra virgin olive oil
- 2 large garlic cloves
- 1 medium onion
- 2 tablespoons parsley
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 teaspoon paprika
- 1 tablespoon lemon juice
Instructions
Preheat your oven to 400°F (200°C).
Wash and dry the eggplants and red bell pepper. Pierce the eggplants a few times with a fork to allow steam to escape during roasting.
Place the eggplants and red bell pepper on a baking sheet lined with parchment paper. Roast in the preheated oven for 30-35 minutes, turning once halfway through, until the skin is charred and the vegetables are soft.
While the vegetables are roasting, dice the onion finely and mince the garlic cloves.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the diced onion and saute until translucent, about 5 minutes.
Add the minced garlic to the skillet and cook for another 1-2 minutes until fragrant. Remove from heat and set aside.
Once the eggplants and red bell pepper are done roasting, let them cool slightly. Peel off the charred skin and remove the seeds from the bell pepper.
Chop the roasted eggplants and bell pepper into small pieces, and transfer them to a large mixing bowl.
Blanch the tomatoes in boiling water for 30 seconds, then transfer to an ice bath to easily peel off the skin. Remove the core and seeds, then dice the tomatoes finely.
Add the diced tomatoes, sauteed onion, and garlic to the bowl with the roasted vegetables. Stir in the remaining olive oil, lemon juice, chopped parsley, salt, black pepper, and paprika.
Mix all ingredients thoroughly until well combined. Adjust seasoning to taste if necessary.
Serve the Eggplant Ikra chilled or at room temperature, garnished with extra parsley if desired.
Nutrition Facts
Calories |
697 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.9 g | 58% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1221 mg | 53% | |
| Total Carbohydrate | 75.8 g | 28% | |
| Dietary Fiber | 27.7 g | 99% | |
| Total Sugars | 37.1 g | ||
| Protein | 12.9 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 169 mg | 13% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 2635 mg | 56% | |
*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.
