This recipe makes the humble aubergine (aka eggplant) into a meal with some bright tabbouleh salad on the side.
Aubergine is a great source of a wide range of vitamins and minerals including vitamin B1, B3, B6 and E, choline, folate, copper, iron, magnesium and potassium.
A generous dose of parsley adds heaps of folate, vitamins A, C and K1 as well as more iron and potassium while the tomato adds even more vitamins A and C.
The cream cheese adds a little bit of luxurious fat, but you could use cottage cheese for more protein, sour cream if you’re feeling a little more indulgent or omit completely if you want to keep calories low and nutrient density sky high.
One serve provides 130 calories, 4 g protein, 1 g fat, 21 g of net carbs and P:E = 0.2.
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 1 large aubergine, cut in half
- 1 Tbsp preferred fat
- 1 bunch of parsley (approx. 80 g or 2.8 oz), finely chopped
- 12 cherry tomatoes, quartered
- 2 slices red onion, finely chopped
- Lemon juice and zest
- Salt and pepper
- 1 tbsp cream cheese
- Pre-heat oven to 180°C/356°F (bake).
- Cut the aubergine in half, score the flesh to make diamonds. Place on a baking tray and drizzle or brush with preferred fat, sprinkle on some salt. Cover the tray with foil and bake for 30 minutes or until flesh is soft.
- While the aubergine is cooking, prepare the salad by mixing the remaining ingredients together. Toss in the lemon juice and add salt and pepper to taste.
- Plate up the cooked aubergine and parsley salad and serve with a dollop of cream cheese.
This recipe is featured in the following recipe books optimised for nutrient density. Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.
- high protein:energy ratio
- low carb vegetarian
- cancer (weight maintenance)
If you want to take your nutrition to the next level, we’d love you to check out Nutrient Optimiser to get your free food list and more recipes optimised for your goals. We have designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level.
You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive. Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps.