Feta tabbouleh with aubergines

Vegetarian
Very Healthy
Health score
69%
Feta tabbouleh with aubergines
30 min.
4
558kcal

Suggestions


Discover the delightful flavors of our Feta Tabbouleh with Aubergines, a vibrant dish that beautifully blends the nutty taste of bulgur wheat with the creamy saltiness of feta cheese. Perfect for a light lunch, a hearty side dish, or even a filling main course, this recipe is not only vegetarian but also packs a healthy punch with a score of 69 on the health scale.

Imagine sinking your teeth into tender aubergines, expertly charred to perfection, and mingling with fresh, crisp vegetables like juicy cherry tomatoes and crunchy red onion. The addition of protein-rich chickpeas adds substance while the refreshing mint and zesty lemon juice bring brightness to every bite, making it a feast for the senses.

Ready in just 30 minutes, it’s an ideal choice for busy weeknights or casual gatherings with friends. This dish is straightforward to prepare, yet it impresses with its sophistication and bursts of flavor. Whether you’re a seasoned cook or a kitchen novice, you’ll find joy in creating and sharing this beautiful meal. So grab your apron and let’s embark on a culinary adventure with Feta Tabbouleh and Aubergines that not only nourishes the body but also delights the palate!

Ingredients

  • 140 bulgur 
  •  garlic clove crushed
  • tbsp olive oil 
  •  eggplant thinly sliced
  • 410 chickpeas drained canned
  • 140 cherry tomatoes halved
  •  onion red chopped
  • 100 feta cheese crumbled
  • large bunch mint leaves chopped
  • 1.5  juice of lemon 

Equipment

  • bowl
  • frying pan

Directions

  1. Cook the bulgur wheat according to pack instructions, then drain well. In a small bowl, mix together the garlic and olive oil, then use half to brush over both sides of the aubergine strips with some seasoning. Sear the strips on a hot griddle or in a frying pan for 3 mins each side until charred and softened.
  2. Tip the bulgur wheat into a large bowl with the chickpeas, tomatoes, onion, feta and mint, then pour over the remaining garlicky oil and the lemon juice.
  3. Mix and season well, then pile onto plates with the charred aubergines.

Nutrition Facts

Calories558kcal
Protein13.66%
Fat35.41%
Carbs50.93%

Properties

Glycemic Index
46.69
Glycemic Load
17.65
Inflammation Score
-9
Nutrition Score
30.141304552555%

Flavonoids

Delphinidin
196.23mg
Eriodictyol
0.86mg
Hesperetin
1.73mg
Naringenin
0.16mg
Apigenin
0.07mg
Luteolin
0.15mg
Isorhamnetin
1.38mg
Kaempferol
0.19mg
Myricetin
0.04mg
Quercetin
5.99mg

Nutrients percent of daily need

Calories:557.77kcal
27.89%
Fat:23.02g
35.41%
Saturated Fat:5.72g
35.73%
Carbohydrates:74.49g
24.83%
Net Carbohydrates:52.57g
19.11%
Sugar:15.48g
17.2%
Cholesterol:22.25mg
7.42%
Sodium:308.61mg
13.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.98g
39.97%
Manganese:2.77mg
138.56%
Fiber:21.92g
87.69%
Folate:257.34µg
64.34%
Phosphorus:438.11mg
43.81%
Magnesium:151.16mg
37.79%
Copper:0.72mg
35.9%
Vitamin B6:0.65mg
32.31%
Potassium:1121.57mg
32.04%
Iron:4.97mg
27.62%
Vitamin C:21.53mg
26.09%
Vitamin B2:0.42mg
24.8%
Vitamin B1:0.36mg
23.98%
Zinc:3.46mg
23.07%
Vitamin E:3.35mg
22.32%
Calcium:222.47mg
22.25%
Vitamin K:22.77µg
21.69%
Vitamin B3:4.32mg
21.59%
Vitamin B5:1.65mg
16.5%
Selenium:9.57µg
13.67%
Vitamin A:403.98IU
8.08%
Vitamin B12:0.42µg
7.04%