Low Sodium Israeli Eggplant Salad
Discover the vibrant flavors of the Mediterranean with this **Low Sodium Israeli Eggplant Salad**, a light yet satisfying dish that's as healthy as it is delicious. This recipe showcases perfectly roasted cubes of eggplant, which are infused with the warmth of cumin and the brightness of freshly squeezed lemon juice. Tossed with crisp cucumber, sweet red bell pepper, sharp red onion, and a medley of fresh parsley and mint, this salad is a celebration of texture and flavor. With no added salt, it's a heart-healthy, low-sodium option that doesn't compromise on taste. Perfect as a side dish or a standalone meal, this salad is ready in under an hour and versatile enough for any table. Whether you're seeking a nourishing meal prep option or a salad to impress at gatherings, this recipe is sure to become a staple in your rotation.
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Recipe Information
Ingredients
- 1 whole large eggplant
- 3 tablespoons extra virgin olive oil
- 1 whole red bell pepper
- 1 whole cucumber
- 0.5 whole red onion
- 0.5 cup fresh parsley
- 0.25 cup fresh mint
- 3 tablespoons lemon juice
- 0.5 teaspoon ground black pepper
- 1 teaspoon ground cumin
Instructions
Preheat your oven to 400°F (200°C).
Slice the eggplant into 1-inch thick rounds, then cut each round into roughly 1-inch cubes.
Place the cubed eggplant on a baking sheet lined with parchment paper. Drizzle with 2 tablespoons of olive oil and toss to coat the pieces evenly.
Roast the eggplant in the preheated oven for 25-30 minutes, or until the cubes are tender and slightly caramelized, stirring halfway through the cooking time.
While the eggplant is roasting, dice the red bell pepper and cucumber into small cubes, roughly similar in size to the eggplant.
Finely chop the red onion, fresh parsley, and fresh mint.
In a large mixing bowl, combine the roasted eggplant, diced red bell pepper, diced cucumber, chopped red onion, parsley, and mint.
In a small bowl, whisk together the remaining tablespoon of olive oil, lemon juice, ground black pepper, and cumin.
Pour the dressing over the assembled salad ingredients and gently toss to combine, ensuring the dressing evenly coats all the ingredients.
Let the salad sit for at least 10 minutes to allow the flavors to meld before serving. Adjust seasoning to taste, then serve and enjoy.
Nutrition Facts
Calories |
333 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.5 g | 4% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 69 mg | 3% | |
| Total Carbohydrate | 74.7 g | 27% | |
| Dietary Fiber | 33.0 g | 118% | |
| Total Sugars | 36.9 g | ||
| Protein | 14.6 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 360 mg | 28% | |
| Iron | 13.8 mg | 77% | |
| Potassium | 3063 mg | 65% | |
*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.
