Mediterranean Diet Eggplant Subji
Dive into the bold, wholesome flavors of this Mediterranean Diet Eggplant Subji—a vibrant plant-based recipe that’s as nutritious as it is delicious. Combining tender, golden sautéed eggplant with a fragrant, spiced tomato and red bell pepper sauce, this dish marries the essence of traditional Indian subji with the heart-healthy principles of the Mediterranean diet. Featuring cumin seeds, coriander, turmeric, and paprika, each bite is filled with aromatic warmth, while a finishing touch of fresh parsley and zesty lemon juice adds a refreshing brightness. This quick and easy one-skillet dish comes together in just 45 minutes, making it the perfect go-to for a weeknight meal. Serve it as a satisfying main or pair it with whole-grain bread or quinoa for a balanced, nutrient-packed side dish. Perfect for those looking for healthy, vegetarian, and globally-inspired recipes!
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Recipe Information
Ingredients
- 2 medium-sized eggplant
- 3 tablespoons olive oil
- 1 large, finely chopped onion
- 4 cloves, minced garlic
- 2 medium-sized, chopped tomato
- 1 medium-sized, chopped red bell pepper
- 1 teaspoon cumin seeds
- 2 teaspoons ground coriander
- 0.5 teaspoon ground turmeric
- 1 teaspoon paprika
- 1 teaspoon, or to taste salt
- 2 tablespoons, chopped fresh parsley
- 1 tablespoon fresh lemon juice
Instructions
Begin by washing the eggplants and cutting them into 1-inch cubes.
Place the eggplant cubes in a colander, sprinkle with a little salt, and let them sit for about 10 minutes to draw out excess moisture. Rinse and pat them dry.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the cubed eggplant and sauté until golden and tender, about 8-10 minutes. Remove from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Add cumin seeds and let them sizzle for a few seconds.
Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic, cooking for another minute until fragrant.
Add the chopped tomatoes and red bell pepper. Cook, stirring occasionally, until the tomatoes break down and the mixture becomes saucy, about 5 minutes.
Stir in the ground coriander, turmeric, and paprika. Mix well.
Return the sautéed eggplant to the skillet, combining with the tomato mixture. Season with salt.
Reduce the heat to low, cover the skillet, and let it simmer for about 10 minutes, allowing the flavors to meld together.
Garnish the eggplant subji with freshly chopped parsley and a squeeze of fresh lemon juice before serving.
Serve warm as a main dish or a side, alongside whole-grain bread or quinoa.
Nutrition Facts
Calories |
906 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.9 g | 60% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 4.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5899 mg | 256% | |
| Total Carbohydrate | 118.2 g | 43% | |
| Dietary Fiber | 40.5 g | 145% | |
| Total Sugars | 69.5 g | ||
| Protein | 18.6 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 270 mg | 21% | |
| Iron | 9.5 mg | 53% | |
| Potassium | 3555 mg | 76% | |
*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.
