Vegetarian Weight Loss Recipe

Eggplant and Tomato Salad with Chickpeas and Feta

5
Average: 5 (13 votes)
(13 votes)
Eggplant and Tomato Salad with Chickpeas and Feta

Eggplant and Tomato Salad with Chickpeas and Feta - Mediterranean taste experience with lots of protein and antioxidants. Photo: Iris Lange-Fricke

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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
610
calories
Calories

Healthy, because

Even smarter

Nutritional values

This salad is rich in protein thanks to the chickpeas and feta, as well as fiber for digestion from the eggplant.  

No chickpeas in the house? Then use lentils or beans instead.

1 serving contains
(Percentage of daily recommendation)
Calorie610 kcal(29 %)
Protein17 g(17 %)
Fat43 g(37 %)
Carbohydrates37 g(25 %)
Sugar added0 g(0 %)
Roughage10.1 g(34 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E8.1 mg(68 %)
Vitamin K63.8 μg(106 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.6 mg(55 %)
Vitamin B₆0.4 mg(29 %)
Folate115 μg(38 %)
Pantothenic acid1.3 mg(22 %)
Biotin9.2 μg(20 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C54 mg(57 %)
Potassium882 mg(22 %)
Calcium250 mg(25 %)
Magnesium128 mg(43 %)
Iron4.6 mg(31 %)
Iodine28 μg(14 %)
Zinc2.4 mg(30 %)
Saturated fatty acids9.6 g
Uric acid236 mg
Cholesterol18 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 Eggplant
6 tablespoons olive oil
Red pepper flakes
salt
peppers
1 garlic
8 ounces chickpeas (can; drained weight) (aka garbanzo beans)
2 tablespoons raisins (1 ounce)
1 tablespoon Sesame seeds
1 sprig rosemary
3 tablespoons lemon juice
1 teaspoon Mustard
3 tablespoons crumbled Feta
1 handful Arugula
9 ounces Vine tomato
How healthy are the main ingredients?
Eggplantolive oilsaltgarlicchickpeasraisins

Preparation steps

1.

Clean, wash and slice the eggplant. Heat 2 tablespoons of oil in a frying pan and fry the eggplant slices on both sides for 5-7 minutes over medium heat until golden brown and season with chili flakes, salt, and pepper.

2.

Rinse and drain the chickpeas. Peel and chop the garlic. Heat 1 tablespoon of oil in a frying pan and fry the chickpeas, garlic, raisins, and sesame seeds for 4 minutes. Season with salt and pepper.

3.

For the dressing, wash rosemary, shake dry and chop the needles. Whisk remaining oil with lemon juice, mustard, salt and pepper and mix in rosemary.

4.

Crumble feta. Wash the arugula and shake dry. Clean, wash, and quarter the tomatoes. To serve, arrange eggplant slices in a bowl or on a plate, add chickpeas, tomatoes, arugula, and feta. Drizzle with the dressing.