Vegetarian€
Mediterranean Bulgur Salad with Roasted Eggplant, Tomatoes and Chickpeas
Prepare a nourishing and refreshing bulgur salad with roasted eggplant and tomatoes. A perfect healthy recipe, rich in fiber and plant-based protein.
Prep time
15 min
Cook time
25 min
Total time
40 min
Servings
4
Recipe
For the salad
Bulgur, dry
200 gWater
400 mlEggplant, raw
2 mediumTomatoes, grape, raw
300 gChickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed
240 gOnions, red, raw
1 mediumParsley, fresh
1 largeMINT
1 bunchOil, olive, extra virgin
3 tbspSpices, caraway seed
1 tspSalt, table, iodized
For the dressing
Lemon juice, raw
Oil, olive, extra virgin
2 tbspGarlic, raw
1 cloveSyrups, maple
1 tspPer servingTotal
Calories:452.3 kcal1809.3 kcal
Protein:11.5 g46.1 g
Carbohydrates:58.7 g234.8 g
Fiber:12.5 g49.9 g
Water:240.4 ml961.4 ml
Fat:20.8 g83.1 g
Micronutrients
Sugar:2.6 g10.2 g
Saturated fat:3 g12 g
Cholesterol:0 mg0 mg
Sodium:134.8 mg539.1 mg
Potassium:558.8 mg2235.2 mg
Calcium:66 mg263.8 mg
Iron:2.4 mg9.5 mg
Magnesium:114.8 mg459.1 mg
Zinc:1.7 mg6.8 mg
Phosphorus:242.4 mg969.7 mg
Vitamin C:23.1 mg92.5 mg
Vitamin A:0.2 µg0.9 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
1
Preheat the oven to 200 °C. Place the eggplant and tomatoes on a baking sheet, drizzle with olive oil, and sprinkle with cumin, salt and pepper. Bake for 20–25 minutes, until the eggplant softens and the tomatoes burst.
2
Pour the bulgur into a bowl, cover it with boiling water or stock, cover with a lid and let it sit for 10–15 minutes to absorb all the liquid. Then fluff it gently with a fork.
3
In a small bowl, prepare the dressing: mix lemon juice, olive oil, garlic and maple syrup.
4
In a large bowl, combine the prepared bulgur, roasted vegetables (including the pan juices), chickpeas, red onion and chopped herbs.
5
Pour the prepared dressing over everything and gently mix so the flavors combine.
6
Serve the salad warm or at room temperature. If desired, top with a spoonful of hummus or a bit of vegan feta cheese.
Nutritional benefits
Thanks to the high content of complex carbohydrates in bulgur and fiber in eggplant, this dish provides a gradual release of energy and supports stable blood sugar levels.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.