Baked Aubergine & Tabbouleh
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 and 21 g of net carbs
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)
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