Low Fat Israeli Eggplant Salad
Discover the vibrant flavors of the Mediterranean with this **Low Fat Israeli Eggplant Salad**, a lighter twist on a beloved classic. This healthy, nutrient-packed recipe features tender roasted eggplant mingled with crisp cucumbers, juicy tomatoes, sweet red bell pepper, and zesty red onion. A refreshing blend of fresh parsley and mint adds a burst of herbaceous flavor, while a tangy dressing made with lemon juice, extra virgin olive oil, and aromatic cumin ties it all together. Perfect as a wholesome side dish or a stand-alone light meal, this salad is naturally low-fat, gluten-free, and brimming with fresh vegetables. Easy to prepare in under an hour, it’s ideal for weeknight dinners, potlucks, or any occasion that calls for a healthy and flavorful Mediterranean dish!
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Recipe Information
Ingredients
- 2 medium eggplant
- 1 large red bell pepper
- 2 medium tomatoes
- 1 large cucumber
- 0.5 medium red onion
- 0.5 cup fresh parsley
- 2 tablespoons lemon juice
- 1 tablespoon extra virgin olive oil
- 1 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup fresh mint leaves
Instructions
Preheat your oven to 400°F (200°C).
Wash the eggplants and prick them with a fork several times. Place them on a baking sheet lined with parchment paper.
Roast the eggplants in the oven for 30 minutes, turning them midway through, until they are soft and the skin is wrinkled.
While the eggplants are roasting, dice the red bell pepper, tomatoes, cucumber, and onion into small, bite-sized pieces.
Chop the parsley and mint leaves finely.
Once the eggplants are done, let them cool slightly, then peel off the skin and chop the flesh into cubes.
In a large mixing bowl, combine the chopped eggplant, bell pepper, tomatoes, cucumber, red onion, parsley, and mint.
In a small bowl, whisk together the lemon juice, olive oil, cumin, salt, and black pepper.
Pour the dressing over the vegetable mixture and gently toss to combine everything well.
Adjust the seasoning as needed. Serve the salad at room temperature or chilled.
Nutrition Facts
Calories |
615 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.1 g | 24% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2397 mg | 104% | |
| Total Carbohydrate | 111.1 g | 40% | |
| Dietary Fiber | 44.9 g | 160% | |
| Total Sugars | 60.1 g | ||
| Protein | 21.1 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 459 mg | 35% | |
| Iron | 13.5 mg | 75% | |
| Potassium | 4531 mg | 96% | |
*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.
