Low Fat Eggplant Ikra
Experience the vibrant flavors of Eastern Europe with this Low Fat Eggplant Ikra, a healthy twist on the traditional spread. Packed with roasted eggplant, sweet bell pepper, fresh tomatoes, and aromatic garlic, this low-calorie recipe delivers rich, smoky flavors without excessive oil. A single tablespoon of olive oil ties the ingredients together, while a splash of lemon juice adds brightness to this nutrient-packed dish. Perfectly seasoned with salt, black pepper, and a sprinkle of fresh parsley, this ikra is as satisfying as it is wholesome. Whether served as a dip with crusty bread or as a light appetizer, this easy-to-make recipe is ideal for those seeking a heart-healthy, plant-based option. Ready in just an hour, it’s a fuss-free addition to your repertoire that’s sure to impress.
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Recipe Information
Ingredients
- 2 medium eggplant
- 1 large red bell pepper
- 2 medium tomato
- 1 medium onion
- 3 cloves garlic
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons parsley
Instructions
Preheat the oven to 400°F (200°C).
Wash the eggplants and cut them in half lengthwise. Place them on a baking sheet cut side down.
Roast the eggplants for 30 minutes or until they are soft and the skins are slightly wrinkled.
While the eggplants are roasting, wash and quarter the red bell pepper and place them on the same baking sheet for the last 20 minutes of roasting.
Dice the tomatoes and set them aside.
Finely chop the onion and garlic.
In a large pan, heat 1 tablespoon of olive oil over medium heat and sauté the onion until translucent.
Add the garlic and sauté for an additional 2 minutes, without browning.
Remove the eggplants from the oven and let them cool slightly, then scoop out the flesh using a spoon.
Chop the roasted red bell pepper and add it to the pan with the onion and garlic.
Add in the scooped eggplant flesh, diced tomatoes, salt, and black pepper. Stir to combine.
Simmer the mixture over low heat for about 10 minutes until it thickens slightly.
Remove the pan from heat and stir in the lemon juice.
Finely chop the parsley and mix it into the eggplant ikra.
Transfer the ikra to a serving dish and allow it to cool completely before serving.
Nutrition Facts
Calories |
606 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.1 g | 22% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 2.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5889 mg | 256% | |
| Total Carbohydrate | 108.9 g | 40% | |
| Dietary Fiber | 37.6 g | 134% | |
| Total Sugars | 67.7 g | ||
| Protein | 16.6 g | 33% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 196 mg | 15% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 3342 mg | 71% | |
*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.
