Low Sodium Aubergine Spread
Elevate your appetizer game with this Low Sodium Aubergine Spread—a wholesome, flavor-packed alternative to traditional dips that’s perfect for health-conscious eaters. Roasted aubergines (eggplants) are transformed into a creamy yet textured spread, complemented by zesty lemon juice, aromatic fresh parsley and basil, and a subtle kick of garlic and black pepper. With no added salt, this heart-healthy recipe maximizes natural flavors while delivering a guilt-free bite every time. Whether served warm or chilled with whole-grain crackers or crunchy vegetable sticks, this spread makes for an irresistible addition to any gathering or snack platter. Ready in just under an hour, it's a must-try for anyone seeking delicious low-sodium recipes without compromising on taste!
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Recipe Information
Ingredients
- 2 medium aubergines (eggplants)
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 3 large fresh garlic cloves
- 2 tablespoons fresh parsley
- 10 fresh basil leaves
- 0.5 teaspoon ground black pepper
Instructions
Preheat your oven to 400°F (200°C).
Wash the aubergines and dry them thoroughly. Place them on a baking tray lined with parchment paper.
Pierce each aubergine a few times with a fork to allow steam to escape during roasting.
Place the tray with aubergines in the preheated oven and roast for 35-40 minutes, turning halfway through until the skin is charred and the flesh is soft.
Remove the aubergines from the oven and allow them to cool until they can be handled safely.
While the aubergines are cooling, peel the garlic cloves and chop them roughly. Finely chop the fresh parsley and basil.
Once the aubergines are cool, cut them in half lengthwise and scoop out the soft flesh with a spoon into a medium-sized mixing bowl. Discard the skins.
Using a fork or a potato masher, mash the aubergine flesh until it's smooth but still has some texture.
Add the chopped garlic, parsley, basil, lemon juice, olive oil, and ground black pepper to the aubergine. Mix well to combine all ingredients.
Taste and adjust the seasoning if necessary, keeping in mind this is a low sodium recipe. You can add more pepper or a dash of vinegar for extra flavor.
Transfer the aubergine spread to a serving dish. It can be served warm or chilled, accompanied by whole grain crackers or vegetable sticks.
Store any leftovers in an airtight container in the fridge for up to 3 days.
Nutrition Facts
Calories |
714 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.6 g | 60% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 25 mg | 1% | |
| Total Carbohydrate | 63.3 g | 23% | |
| Dietary Fiber | 35.4 g | 126% | |
| Total Sugars | 21.8 g | ||
| Protein | 24.1 g | 48% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 752 mg | 58% | |
| Iron | 18.9 mg | 105% | |
| Potassium | 3178 mg | 68% | |
*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.
