Whole30 Eggplant Ikra
Transform your Whole30 menu with the rich, smoky flavors of Whole30 Eggplant Ikra, a healthy twist on the classic Russian eggplant spread. This vibrant recipe combines roasted eggplants and bell peppers with sautéed onions, garlic, and a tangy hint of apple cider vinegar, creating a naturally sweet and savory dish that's perfect as a dip, spread, or side. Designed to be Whole30-compliant, it swaps processed ingredients for wholesome additions like fresh parsley and extra virgin olive oil. With a silky texture enhanced by optional blending, this recipe is an irresistible crowd-pleaser that pairs beautifully with fresh veggies or grilled protein. Make it ahead for a guilt-free dish that's ideal for meal prepping or entertaining!
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Recipe Information
Ingredients
- 2 medium eggplants
- 2 large red bell peppers
- 1 large onion
- 3 garlic cloves
- 2 tablespoons tomato paste
- 3 tablespoons extra virgin olive oil
- 1 tablespoon apple cider vinegar
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
Wash the eggplants and bell peppers. Prick the eggplants with a fork in several places, and place them on the prepared baking sheet.
Place the whole red bell peppers alongside the eggplants on the baking sheet.
Roast the vegetables in the preheated oven for about 40-45 minutes, turning them halfway through, until the skin of the eggplants and peppers is charred and the vegetables have softened.
While the vegetables are roasting, dice the onion and peel the garlic cloves. Set them aside.
Once roasted, remove the eggplants and peppers from the oven and set them aside to cool slightly.
Peel the skin off the cooled eggplants and bell peppers, then chop the flesh into small pieces.
In a large skillet, heat olive oil over medium heat. Add the diced onion and sauté for about 5 minutes, until translucent.
Mince the garlic and add it to the skillet, cooking for another 1-2 minutes until fragrant.
Stir in the chopped eggplants, bell peppers, and tomato paste into the skillet, mixing well to combine.
Add the apple cider vinegar, salt, and black pepper. Stir and let the mixture simmer over low heat for around 15 minutes, stirring occasionally.
Remove the skillet from the heat. Optionally, for a smoother texture, use an immersion blender to blend the mixture to your desired consistency.
Chop the fresh parsley finely and stir it into the eggplant ikra.
Taste and adjust seasoning if necessary. Let it cool to room temperature before serving.
Serve the Eggplant Ikra as a dip, side dish, or spread. Enjoy your Whole30-compliant meal!
Nutrition Facts
Calories |
763 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.8 g | 57% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2424 mg | 105% | |
| Total Carbohydrate | 88.5 g | 32% | |
| Dietary Fiber | 31.3 g | 112% | |
| Total Sugars | 44.5 g | ||
| Protein | 15.1 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 186 mg | 14% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 3013 mg | 64% | |
*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.
