Mediterranean Diet Salata de Vinete
Experience the fresh, wholesome flavors of the Mediterranean with this Salata de Vinete recipe, a delightful eggplant salad that's both healthy and satisfying. Perfectly charred eggplants are roasted until tender, giving the dish a smoky depth that's complemented by earthy olive oil, zesty lemon juice, and a touch of garlic. The vibrant addition of fresh parsley adds a burst of color and herbaceous charm while balancing the creamy texture beautifully. This low-carb, gluten-free recipe aligns with the Mediterranean diet and is ideal as a snack, appetizer, or savory spread paired with whole-grain flatbread or crunchy crackers. With minimal prep time and simple ingredients, this nourishing dish is as easy to whip up as it is to enjoy!
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Recipe Information
Ingredients
- 2 large eggplants
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 2 medium garlic cloves
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley
Instructions
Preheat your oven to 400°F (200°C).
Wash and dry the eggplants. Using a fork, prick the eggplants in several places to avoid bursting while roasting.
Place the eggplants on a lined baking sheet and roast in the oven for 30-35 minutes or until the skin is charred and the flesh is soft.
Once cooked, remove the eggplants from the oven and allow them to cool until they can be handled comfortably.
Cut the eggplants in half lengthwise and scoop out the flesh using a spoon, discarding the skin.
Place the eggplant flesh in a colander and allow it to drain for a few minutes to remove excess moisture.
Chop the eggplant flesh finely and place it in a mixing bowl.
Mince the garlic cloves and add them to the bowl with the eggplant.
Add olive oil, lemon juice, sea salt, and black pepper to the eggplant mixture.
Mix everything thoroughly until well combined and the salad is creamy.
Chop fresh parsley finely and sprinkle it over the salad.
Serve the Salata de Vinete chilled or at room temperature with your choice of whole-grain flatbread or crackers.
Nutrition Facts
Calories |
497 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.8 g | 38% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1192 mg | 52% | |
| Total Carbohydrate | 58.7 g | 21% | |
| Dietary Fiber | 28.6 g | 102% | |
| Total Sugars | 27.5 g | ||
| Protein | 10.1 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 130 mg | 10% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 2222 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.
