Roasted Eggplant Salad with Pita Chips and Yogurt Sauce

Very Healthy
Health score
60%
Roasted Eggplant Salad with Pita Chips and Yogurt Sauce
45 min.
8
210kcal

Suggestions


If you’re looking for a dish that’s not only bursting with flavor but also brimming with health benefits, look no further than this delightful Roasted Eggplant Salad with Pita Chips and Yogurt Sauce! This vibrant side dish caters to both the health-conscious and those looking to impress at their next gathering. With a ready time of just 45 minutes and able to serve eight, it’s perfect for family dinners, friendly get-togethers, or any occasion that calls for a wholesome yet delicious option.

The star of this recipe is the roasted eggplant, which adds a rich and smoky note, beautifully complemented by fresh herbs and crunchy vegetables. The medley of tomatoes, peppers, and even a hint of jalapeño gives this salad a lively kick, making every bite a delightful surprise. Pair it with crispy whole-wheat pita chips that are seasoned to perfection for an irresistible crunch. And let’s not forget the creamy yogurt sauce, a luxurious touch that balances the robust flavors while enriching each forkful with a dose of creaminess.

At just 210 calories per serving, this dish not only satisfies your taste buds but also aligns with healthy eating habits, scoring a remarkable 60 on the health scale. Whether enjoyed as a starter, side dish, or even a healthy snack, this Roasted Eggplant Salad is sure to become a staple in your kitchen, bringing joy and nourishment to all who gather around your table.

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.5 cup cucumber diced peeled
  • large eggplants (3 pounds total)
  • tablespoon basil fresh finely julienned
  • 0.3 cup chives fresh finely chopped
  • tablespoon mint leaves fresh chopped
  • cloves garlic chopped
  •  bell peppers diced green cored seeded finely
  •  jalapeno diced seeded
  • tablespoons juice of lemon fresh
  • tablespoon parmesan grated reduced-fat
  • teaspoons olive oil 
  • 0.5 cup parsley italian finely chopped
  •  pitas whole-wheat cut into 12 wedges
  • cups nonfat yogurt plain
  • tablespoon poppy seeds 
  •  roasted peppers diced red prepared
  • 0.5 teaspoon salt 
  • tablespoon sesame seed 
  •  tomatoes diced seeded
  • 15  cherry tomatoes red yellow quartered

Equipment

  • bowl
  • baking sheet
  • oven
  • sieve
  • aluminum foil

Directions

  1. Heat oven to 450°F. Line a baking sheet with foil. Poke holes in eggplants with a fork. Roast until they collapse, 35 to 40 minutes. Cool slightly.
  2. Cut open, scoop out flesh into a bowl and discard skins.
  3. Mix flesh with 4 tablespoon of the lemon juice.
  4. Let sit 10 minutes.
  5. Place flesh in a fine-mesh strainer; press gently with a large spoon, squeezing out moisture. Chop eggplant.
  6. Mix in peppers, tomatoes, garlic, parsley, chives, basil, oil and remaining 2 tablespoon lemon juice.
  7. Add salt and pepper. Set aside.
  8. Mix ingredients in a bowl. Set aside.
  9. Reduce heat to 350°F. Coat 1 side of each pita wedge with cooking spray.
  10. Sprinkle each sprayed side with Parmesan, seeds and black pepper.
  11. Bake on foil until crisp, 6 to 7 minutes.
  12. Serve eggplant with pita chips and yogurt sauce on the side.
  13. Self

Nutrition Facts

Calories210kcal
Protein17.85%
Fat15.09%
Carbs67.06%

Properties

Glycemic Index
58.88
Glycemic Load
16.7
Inflammation Score
-8
Nutrition Score
21.196521397437%

Flavonoids

Delphinidin
147.17mg
Eriodictyol
0.38mg
Hesperetin
0.61mg
Naringenin
0.26mg
Apigenin
8.11mg
Luteolin
1.55mg
Isorhamnetin
0.08mg
Kaempferol
0.23mg
Myricetin
0.62mg
Quercetin
1.33mg

Nutrients percent of daily need

Calories:209.82kcal
10.49%
Fat:3.7g
5.69%
Saturated Fat:0.7g
4.38%
Carbohydrates:36.99g
12.33%
Net Carbohydrates:29.07g
10.57%
Sugar:13.51g
15.01%
Cholesterol:2.33mg
0.77%
Sodium:501.29mg
21.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.85g
19.7%
Vitamin K:79.57µg
75.78%
Vitamin C:54.32mg
65.84%
Manganese:0.9mg
44.89%
Fiber:7.91g
31.65%
Potassium:869.35mg
24.84%
Calcium:244.16mg
24.42%
Phosphorus:232.16mg
23.22%
Vitamin A:1070.42IU
21.41%
Folate:78.51µg
19.63%
Copper:0.37mg
18.69%
Vitamin B6:0.37mg
18.6%
Magnesium:70.19mg
17.55%
Vitamin B1:0.25mg
16.86%
Vitamin B2:0.28mg
16.56%
Vitamin B3:2.52mg
12.58%
Vitamin B5:1.16mg
11.62%
Iron:2.06mg
11.43%
Zinc:1.66mg
11.03%
Vitamin E:1.27mg
8.44%
Vitamin B12:0.4µg
6.7%
Selenium:4.03µg
5.75%
Source:Epicurious