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


Looking for a delightful and nutritious side dish that will impress your guests? Look no further than this Roasted Eggplant Salad with Pita Chips and Yogurt Sauce! This vibrant, colorful salad is not only bursting with fresh Mediterranean flavors, but it’s also incredibly healthy. With only 210 calories per serving, it offers a remarkable balance of protein, healthy fats, and energizing carbohydrates, making it a perfect addition to any meal or a satisfying snack for the health-conscious.

The star of this dish is the roasted eggplant, whose rich and smoky flavor pairs beautifully with diced bell peppers, juicy tomatoes, and a blend of aromatic herbs like fresh basil, chives, and mint. Each bite is a celebration of texture and taste, making it a fantastic choice for gatherings or as a light meal. And let’s not forget the crunchy whole-wheat pita chips, which add a satisfying crunch and are effortless to prepare! Simply bake them to perfection while your salad comes together.

As a finishing touch, the creamy yogurt sauce infused with zesty lemon juice ties all the flavors together, creating a delightful dip that complements the roasted eggplant beautifully. Whether served as an antipasti or as a starter to a Mediterranean feast, this Roasted Eggplant Salad is sure to be a hit. Try it out, and enjoy a wholesome dish that celebrates the wonderful world of vegetables!

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