Low Sodium Salata de Vinete
Discover a fresh twist on a beloved classic with this low sodium Salata de Vinete recipe! This Romanian-style eggplant salad features perfectly roasted eggplants, infused with smoky depth, minced garlic for a punch of flavor, and a splash of zesty lemon juice to brighten every bite—all while keeping sodium content minimal. The addition of extra virgin olive oil ensures a silky and creamy texture, while fresh parsley adds a herbaceous flair. Ideal for those seeking a heart-healthy, flavor-packed appetizer or spread, this easy-to-make dish pairs beautifully with crusty bread or vibrant vegetable crudités. Ready in under an hour, it’s perfect for a light snack, elegant gathering, or wholesome meal accompaniment.
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Recipe Information
Ingredients
- 3 medium eggplants
- 2 cloves garlic
- 2 tablespoons lemon juice
- 3 tablespoons extra virgin olive oil
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
Instructions
Preheat your oven to 450°F (230°C).
Wash the eggplants and pat them dry. Pierce each eggplant a few times with a fork to allow steam to escape during roasting.
Place the eggplants on a baking tray and roast in the preheated oven for about 30 minutes, turning occasionally, until the skin is charred and the flesh is soft.
Remove the eggplants from the oven and let them cool until they can be handled safely.
Once cooled, peel the skin off the eggplants and discard it. Transfer the flesh to a colander and allow it to drain for about 10 minutes to remove excess liquid.
While the eggplant is draining, finely mince the garlic.
After draining, finely chop the eggplant flesh until it reaches a spreadable consistency.
In a mixing bowl, combine the chopped eggplant, minced garlic, lemon juice, and black pepper. Mix well to incorporate all ingredients.
Slowly drizzle in the olive oil while stirring to create a smooth, creamy texture.
Chop the fresh parsley and fold it into the eggplant mixture.
Taste the salad and adjust the lemon juice or pepper, if desired, keeping in mind the low sodium requirement.
Transfer the salata de vinete to a serving dish and garnish with additional parsley if desired.
Serve chilled or at room temperature with crusty bread or fresh vegetables.
Nutrition Facts
Calories |
601 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.9 g | 56% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 28 mg | 1% | |
| Total Carbohydrate | 57.9 g | 21% | |
| Dietary Fiber | 28.2 g | 101% | |
| Total Sugars | 27.5 g | ||
| Protein | 9.8 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 127 mg | 10% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 2196 mg | 47% | |
*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.
