Low Sodium Eggplant Ikra
Savor the bold, smoky flavors of **Low Sodium Eggplant Ikra**, a heart-healthy twist on the classic Eastern European eggplant spread. This recipe highlights roasted eggplant and red bell pepper, bringing depth and natural sweetness without the need for added salt. Enhanced with aromatic garlic, sweet smoked paprika, and a tangy touch of apple cider vinegar and lemon juice, this dish is both rich and refreshing. With a simple yet rewarding cooking process—featuring oven roasting and stovetop simmering—this ikra becomes irresistibly thick and flavorful. Perfect as a spread for crusty bread, a dip for vegetables, or a vibrant side dish, it’s a nutritious, low-sodium option that doesn't compromise on taste. Whether served warm or at room temperature, this recipe is sure to impress your taste buds and your guests!
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Recipe Information
Ingredients
- 2 medium eggplants
- 1 large red bell pepper
- 2 large tomatoes
- 1 medium onion
- 2 garlic cloves
- 3 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- 0.5 teaspoon black pepper
- 1 teaspoon sweet smoked paprika
- 2 tablespoons fresh parsley
- 1 tablespoon lemon juice
Instructions
Preheat the oven to 400°F (200°C).
Rinse the eggplants and pierce them with a fork to prevent bursting. Place them on a baking sheet.
Slice the red bell pepper in half and remove the seeds. Place it on the baking sheet cut side down.
Roast the eggplants and red pepper in the oven for 30 minutes, or until the eggplants are completely soft and the pepper skin is charred.
While the vegetables roast, dice the onion and mince the garlic cloves.
Remove the roasted eggplants and red pepper from the oven. Allow them to cool slightly.
Peel the skin off the eggplants and red pepper, and chop the flesh into small pieces.
In a large skillet, heat the olive oil over medium heat. Add the onion and sauté until translucent, about 5 minutes.
Add the minced garlic and cook for an additional 1 minute, ensuring it doesn't burn.
Stir in the chopped tomatoes, and cook until they start breaking down, about 5 minutes.
Add the roasted eggplant and red pepper to the skillet. Mix well.
Add the apple cider vinegar, black pepper, and smoked paprika. Stir to incorporate the flavors.
Simmer the mixture on low heat for 10-15 minutes, stirring occasionally, until thickened.
Remove from heat and stir in the lemon juice and freshly chopped parsley.
Allow the mixture to cool slightly before transferring it to a serving dish.
Serve the Eggplant Ikra warm or at room temperature as a spread or side dish.
Nutrition Facts
Calories |
725 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.2 g | 58% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 46 mg | 2% | |
| Total Carbohydrate | 77.4 g | 28% | |
| Dietary Fiber | 28.8 g | 103% | |
| Total Sugars | 38.7 g | ||
| Protein | 13.3 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 170 mg | 13% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 2793 mg | 59% | |
*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.
