Roasted aubergine with bulgur & zesty dressing

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
72%
Roasted aubergine with bulgur & zesty dressing
40 min.
4
583kcal

Suggestions


Discover the vibrant flavors of our Roasted Aubergine with Bulgur & Zesty Dressing, a dish that is not only a feast for the eyes but also a nutritional powerhouse. Perfect for lunch or dinner, this vegetarian and vegan-friendly recipe combines the rich, smoky taste of roasted aubergines with the hearty texture of bulgur wheat and protein-packed chickpeas. Each bite offers a delightful medley of textures and tastes, enhanced by the zesty dressing that brings a bright, refreshing twist to the dish.

In just 40 minutes, you can create a wholesome meal that's both satisfying and healthy, boasting a commendable health score of 72. With a harmonious balance of protein, healthy fats, and carbohydrates, this dish makes for a well-rounded main course that will please both your palate and your dietary goals. The use of fresh herbs like coriander and mint infuses the dish with an aromatic flair, while the lemon zest and juice provide a tangy pop that elevates the overall flavor profile.

Whether you're a cooking enthusiast or simply looking for a comforting, nutritious meal to share with loved ones, our Roasted Aubergine with Bulgur & Zesty Dressing is a fantastic choice. It's easy to prepare and perfect for any occasion, making it an excellent addition to your recipe repertoire!

Ingredients

  •  eggplant halved
  • tbsp olive oil 
  • 250 bulgur 
  • large onion finely sliced
  • tbsp ground cumin 
  • 400 garbanzo beans rinsed drained canned
  • handful cilantro leaves chopped
  •  garlic clove crushed
  •  juice of lemon 

Equipment

  • frying pan
  • oven
  • knife

Directions

  1. Heat oven to 220C/200C fan/gas
  2. Score a criss-cross pattern in the aubergine with the tip of a knife. Sit in a roasting tin, brush with 2 tbsp olive oil, season, then roast for 30 mins.
  3. Meanwhile, tip the bulgur into a pan with 1 litre of water. Bring to the boil, then simmer for 15 mins until soft. Cook the onions in 1 tbsp olive oil until golden and soft, add the cumin, then cook for 1 min more.
  4. Drain the bulgur and stir into the onions with the chickpeas. Season.
  5. Mix the remaining oil with the herbs, garlic, lemon zest, juice and seasoning. Pile a quarter of the bulgur mix on each plate, top with half an aubergine and drizzle over some dressing.

Nutrition Facts

Calories583kcal
Protein10.39%
Fat35.92%
Carbs53.69%

Properties

Glycemic Index
52.83
Glycemic Load
24.2
Inflammation Score
-8
Nutrition Score
26.883043569067%

Flavonoids

Delphinidin
196.23mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.03mg
Luteolin
0.04mg
Isorhamnetin
3.76mg
Kaempferol
0.49mg
Myricetin
0.04mg
Quercetin
15.89mg

Nutrients percent of daily need

Calories:583.26kcal
29.16%
Fat:24.63g
37.89%
Saturated Fat:3.38g
21.14%
Carbohydrates:82.85g
27.61%
Net Carbohydrates:58.64g
21.32%
Sugar:11.76g
13.07%
Cholesterol:0mg
0%
Sodium:299.81mg
13.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.03g
32.07%
Manganese:3.42mg
170.94%
Fiber:24.21g
96.82%
Vitamin B6:0.99mg
49.49%
Magnesium:175.45mg
43.86%
Phosphorus:353.92mg
35.39%
Potassium:1077.13mg
30.78%
Copper:0.6mg
29.79%
Folate:108.8µg
27.2%
Vitamin E:3.85mg
25.67%
Iron:4.6mg
25.56%
Vitamin B3:4.99mg
24.96%
Vitamin K:25.34µg
24.13%
Vitamin B1:0.31mg
20.95%
Vitamin C:14.21mg
17.22%
Vitamin B5:1.71mg
17.08%
Zinc:2.48mg
16.53%
Vitamin B2:0.2mg
11.78%
Calcium:111.39mg
11.14%
Selenium:4.7µg
6.72%
Vitamin A:161.84IU
3.24%