Mediterranean Roasted Eggplant Salad Recipe
This Mediterranean Eggplant Salad packs 27 grams of protein and 17 grams of fiber per serving, with cholesterol-lowering ingredients and plenty of iron, magnesium, and zinc.
Servings: 3 servings
Calories: 402kcal
Equipment
- 1 large baking tray
- 1 Immersion blender or blender (optional)
Ingredients
- 1 large eggplant or 2 medium
- Light spray of oil optional
- Dash of salt or to taste
- 12 to 14 ounces whole artichoke hearts jarred or canned in brine, or marinated quartered artichoke hearts
- ½ cup chopped parsley or fresh herbs
- 1 ½ cups black soybeans or white beans, pinto, or edamame
- ⅓ cup pumpkin seeds
For the dressing:
- ½ cup liquid from drained artichoke hearts or pickle juice, olive brine, or caper brine
- 1 large lemon juice
- 2 tablespoons tahini optional but recommended
- 2 cloves garlic
- 2 teaspoons Dijon mustard or stoneground mustard
- 1 teaspoon dried Italian seasoning or oregano
- ½ teaspoon onion powder
Instructions
- Preheat the oven to 425°F (220°C). Line a large baking sheet, or two smaller sheets, with parchment paper. Optional but recommended: Lightly spray the sheet with oil so the eggplant does not stick.
- Cut eggplant: Slice the eggplant into 1-inch-thick rounds, then cut each round into 1-inch cubes so the pieces cook evenly.
- Roast the eggplant. Transfer the eggplant to the prepared baking sheet. Don't overcrowd the baking sheet. Spread the eggplant in a single layer so it roasts instead of steams. For an oil-free version, sprinkle with salt and bake until deeply browned and tender. If desired, lightly spray the eggplant with oil before roasting to encourage even browning and a slightly crispier exterior. Roast for 30–40 minutes, or until the eggplant is tender and deeply browned. Flip the eggplant pieces after 20 minutes for more even caramelization.
- Drain the artichoke hearts. Set aside ½ cup of the brine or marinade before draining the artichokes—it forms the base of the dressing.
- Chop the artichokes: Roughly chop them into bite-sized pieces so they distribute evenly throughout the salad.
- Make the dressing. Add the reserved liquid, lemon juice, tahini, garlic, Dijon mustard, Italian seasoning, and onion powder to a blender. Blend until smooth. Alternatively, finely mince the garlic and whisk all the dressing ingredients together in a bowl.
- Assemble the salad. Add the roasted eggplant, artichoke hearts, black soybeans, parsley, and pumpkin seeds to a large bowl. Alternatively, reserve some or all of the pumpkin seeds for sprinkling on top just before serving for extra crunch. Pour the dressing over the salad and gently toss until evenly coated.
- Serve. Taste and adjust the seasoning as needed. Garnish with additional parsley and the reserved pumpkin seeds for extra crunch, if desired.
Video
Notes
Choose your artichokes: Brined artichokes have a cleaner, lighter flavor and less fat, while marinated artichokes create a richer, more herbaceous salad. Use quartered or whole hearts.
Dressing: It can be made without a blender by finely mincing the garlic and whisking all the ingredients together. Blending creates a smoother, creamier dressing. For a lower-sodium option, choose low-sodium jarred artichoke hearts or use ¼ cup brine plus ¼ cup water in the dressing.
Taste before salting: Artichoke brines and marinades vary considerably in sodium, so adjust the salt only after the salad is dressed.
Keep the pumpkin seeds crunchy: I use raw pumpkin seeds. Mix them into the salad immediately, or reserve some to sprinkle on top just before serving for more crunch.
Nutrition
Calories: 402kcal | Carbohydrates: 39g | Protein: 27g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 4g | Sodium: 560mg | Potassium: 1357mg | Fiber: 17g | Sugar: 9g | Vitamin A: 1088IU | Vitamin C: 44mg | Calcium: 182mg | Iron: 9mg
