Eggplant Tomato Salad with Chickpeas and Feta
Eggplant Tomato Salad with Chickpeas and Feta - Mediterranean experience with lots of protein and antioxidants. Photo: Iris Lange-Fricke
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.
(Percentage of daily recommendation)
| Calorie | 610 cal. | (29 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 43 g | (37 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.1 g | (34 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.1 mg | (68 %) | ||
| Vitamin K | 63.8 μg | (106 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 115 μg | (38 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 54 mg | (57 %) | ||
| Potassium | 882 mg | (22 %) | ||
| Calcium | 250 mg | (25 %) | ||
| Magnesium | 128 mg | (43 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 9.6 g | |||
| Uric acid | 236 mg | |||
| Cholesterol | 18 mg | |||
| Complete sugar | 19 g |
Ingredients
- Ingredients
- 1 Eggplant
- 6 Tbsps olive oil
- Red pepper flakes
- salt
- peppers
- 1 garlic clove
- 8 ozs chickpeas (can; drained weight) (aka garbanzo beans)
- 2 Tbsps raisins (1 ounce)
- 1 Tbsp Sesame seeds
- 1 sprig rosemary
- 3 Tbsps lemon juice
- 1 tsp Mustard
- 3 Tbsps crumbled Feta
- 1 handful Arugula
- 9 ozs Vine tomato
Preparation steps
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.
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.
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.
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.
