Mediterranean Diet Aubergine Spread
Elevate your appetizer game with this vibrant and nutritious Mediterranean Diet Aubergine Spread! Roasted aubergines (eggplants) are the star of this dish, their smoky, tender flesh blended with creamy tahini, zesty lemon juice, warm cumin, and crispy golden garlic. Fresh parsley adds a burst of herbaceous brightness, while jewel-like pomegranate seeds provide a sweet, tangy finish. Perfectly balanced and packed with Mediterranean flavors, this spread is easy to prepare and versatile – pair it with whole-grain pita, crunchy crudités, or use it as a topping for grilled proteins. With a total prep and cook time under an hour, this wholesome recipe is an ideal addition to your healthy eating repertoire.
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Recipe Information
Ingredients
- 2 large aubergine (eggplant)
- 3 tablespoons olive oil
- 3 large garlic cloves
- 1 lemon
- 2 tablespoons tahini
- 2 tablespoons fresh parsley
- 1 teaspoon ground cumin
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons pomegranate seeds
Instructions
Preheat your oven to 400°F (200°C).
Wash the aubergines and slice them in half lengthwise. Score the flesh with a knife in a criss-cross pattern, being careful not to cut through the skin.
Drizzle 1 tablespoon of olive oil over the cut sides of the aubergines and season with a pinch of salt and pepper.
Place the aubergines cut-side down on a baking sheet lined with parchment paper.
Roast in the preheated oven for about 30-35 minutes, until the aubergine flesh is soft and tender.
While the aubergines are roasting, peel the garlic and slice them thinly.
Heat the remaining olive oil in a small frying pan over medium heat. Add the sliced garlic and fry until golden brown and crispy. Be careful not to burn them. Remove from heat and set aside.
Once the aubergines are cooked, remove them from the oven and let them cool slightly.
Scoop out the flesh of the aubergines into a mixing bowl, discarding the skins.
Add the fried garlic with its oil, juice of the lemon, tahini, ground cumin, salt, and black pepper to the bowl.
Mix and mash all the ingredients together using a fork until you achieve a chunky but spreadable consistency. Adjust seasoning if necessary.
Chop the fresh parsley and fold into the spread.
Transfer the aubergine spread to a serving bowl and garnish with pomegranate seeds and a sprinkle of fresh parsley.
Serve with whole-grain pita bread, crudités, or as a topping for grilled chicken or fish.
Nutrition Facts
Calories |
887 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.1 g | 81% | |
| Saturated Fat | 10.0 g | 50% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2429 mg | 106% | |
| Total Carbohydrate | 77.4 g | 28% | |
| Dietary Fiber | 39.2 g | 140% | |
| Total Sugars | 32.8 g | ||
| Protein | 20.2 g | 40% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2531 mg | 195% | |
| Iron | 10719.9 mg | 59555% | |
| Potassium | 2879 mg | 61% | |
*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.
