Grilled Eggplant Salad

Prep Time:

25 mins

Total Time:

25 mins

Servings:

4

Yield:

4 cups

Nutrition Profile:

Low-Carb Nut-Free Dairy-Free Healthy Immunity Soy-Free High-Fiber Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie

Jump to Nutrition Facts

Antioxidant-rich veggies get a smoky upgrade in this Grilled Eggplant Salad. Mild eggplant, sweet red bell pepper and spicy red onion get a pleasant char from the grill while juicy cherry tomatoes add a pop of color. Scallions, mint and parsley bring an herby freshness that complements the zesty za'atar, zingy lemon and heart-healthy olive oil dressing. Keep reading for expert tips, including how to make your own za'atar seasoning if you can't find it at the store.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you, too!

To ensure you have enough eggplant, weigh it at the grocery store. It should weigh about 1 pound.
To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
To keep smaller vegetables from falling through the grill grates, use a basket or skewers.
If you have a lot of mint, store it in the refrigerator in a glass of water like you would flowers and tent the top of it with a plastic bag. It should last 3 to 5 days.

Nutrition Notes

Eggplant is a nightshade vegetable that provides a variety of nutrients. While some avoid nightshades due to believing that they're inflammatory, most research does not support this and suggests the opposite for most people. The fiber in eggplant acts as a prebiotic, feeding your beneficial gut bacteria.
Red bell pepper is loaded with vitamins C and A and antioxidants. Bell peppers also provide filling prebiotic fiber and have been linked to reducing inflammation and disease risk, and a healthy immune system, brain and eyes.
Like eggplant, cherry tomatoes are also in the nightshade family of vegetables. Tomatoes are rich in vitamins C and A, making them valuable for immunity and healthy vision. They also provide fiber and antioxidants and are especially rich in the antioxidant lycopene, which is linked to reduced risk of cancer and heart disease.
The herbs and spices in this dish add some vitamins, minerals and antioxidants. And while it's a small amount since they're not used in large quantities, when added regularly to your recipes, their health benefits will add up over time.

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Ingredients

¼ cup olive oil
2 teaspoons za’atar (see FAQs)
1 teaspoon lemon zest, plus 3 tablespoons lemon juice (from 1 lemon), divided
1 medium eggplant (about 1 pound), cut into 1/2-inch-thick slices
1 medium red bell pepper, stemmed, seeded and quartered lengthwise
½ medium red onion, peeled and cut into 1-inch wedges through the root
Cooking spray
1 cup halved cherry tomatoes
¾ cup coarsely chopped fresh flat-leaf parsley
¼ cup thinly sliced scallions
¼ cup coarsely chopped fresh mint
½ teaspoon salt

Directions

Preheat a grill to medium-high.
Combine oil, za'atar and lemon zest in a small bowl. Brush 1 side of eggplant slices with half of the oil mixture; reserve the remaining mixture. Oil the grill rack (see Tips). Grill the eggplant, uncovered, turning often, until tender and grill marks appear on both sides, about 5 minutes total. Cut the eggplant into 1/4-inch pieces and transfer to a large bowl.
Coat bell pepper quarters and onion wedges with cooking spray. Grill, uncovered, until tender and charred, about 5 minutes. Chop the peppers into 3/4-inch pieces. Remove and discard onion stem. Add the peppers, onions, tomatoes, parsley, scallions and mint to the bowl with the eggplant.
Add lemon juice and salt to the reserved oil mixture; whisk to combine. Drizzle over the vegetables and toss to coat.

Frequently Asked Questions

Can I make eggplant salad ahead of time?

Absolutely. You can store it in an airtight container in the fridge for up to 7 days—fresh is always best though. If you can, keep the herbs and dressing separate until ready to serve for a fresher result.
How do I choose the best eggplant?

For fewer seeds, choose smaller eggplants. Make sure the eggplant is shiny and with a deep purple color, smooth and unblemished with a green stem. When gently pressed, the flesh should not be mushy or tough. It should feel springy.
What is za'atar?

The Middle Eastern spice blend za'atar gives you big flavor from just one ingredient: It's a mix of thyme, sumac, salt, sesame seeds and sometimes other herbs. Look for it in the bulk-spice section of natural foods stores, in specialty foods stores, in the spice section of some grocery stores or online. To make your own za'atar: Combine 1 tsp. each ground sumac, sesame seeds and dried thyme with 1/4 tsp. salt.
What should I serve with eggplant salad?

For a light meal, serve it with a basket of pita bread. As a side dish, eggplant salad goes well with anything fresh off the grill, including veggie burgers and lamb, chicken or beef kebabs, grilled tofu, seafood and more.

Originally appeared: EatingWell.com, May 2019

Nutrition Facts (per serving)

191	Calories
15g	Fat
14g	Carbs
3g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 cup
Calories 191
% Daily Value *
Total Carbohydrate 14g	5%
Dietary Fiber 6g	20%
Total Sugars 7g
Protein 3g	5%
Total Fat 15g	19%
Saturated Fat 2g	11%
Vitamin A 2516IU	50%
Vitamin C 69mg	76%
Folate 77mcg	19%
Sodium 306mg	13%
Calcium 60mg	5%
Iron 2mg	12%
Magnesium 38mg	9%
Potassium 552mg	12%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by

Carrie Myers, M.S.