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Main mealVegetarianBalancedMediterraneanVeganGrains & porridgesLegumes€

Mediterranean Bulgur Salad with Roasted Eggplant, Tomatoes and Chickpeas

Name: Mediterranean Bulgur Salad with Roasted Eggplant, Tomatoes and Chickpeas
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4
Ingredients: 200 g Bulgur, dry; 400 ml Water; 2 small Eggplant, raw; 300 g Tomatoes, grape, raw; 240 g Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed; 1 medium Onions, red, raw; 1 handful Parsley, fresh; 1 bunch MINT; 3 tbsp Oil, olive, extra virgin; 1 tsp Spices, caraway seed; Salt, table, iodized; 1 tsp Lemon juice, raw; 2 tbsp Oil, olive, extra virgin; 1 clove Garlic, raw; 1 tsp Syrups, maple

Prepare a nourishing and refreshing bulgur salad with roasted eggplant and tomatoes. A perfect healthy recipe, rich in fiber and plant-based protein.

Prep time15 min

Cook time25 min

Total time40 min

Servings4

Recipe

For the salad

Bulgur, dry200 gWater400 mlEggplant, raw2 smallTomatoes, grape, raw300 gChickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed240 gOnions, red, raw1 mediumParsley, fresh1 handfulMINT1 bunchOil, olive, extra virgin3 tbspSpices, caraway seed1 tspSalt, table, iodized

For the dressing

Lemon juice, raw1 tspOil, olive, extra virgin2 tbspGarlic, raw1 cloveSyrups, maple1 tsp

Large baking sheet,Parchment paper,Bowl with lid (for the bulgur),Large salad bowl

Per servingTotal

Calories:464.8 kcal1859 kcal

Protein:12.1 g48.2 g

Carbohydrates:61.6 g246.4 g

Fiber:13.9 g55.6 g

Water:285.3 ml1141 ml

Fat:20.9 g83.5 g

Micronutrients

Sugar:4.2 g16.8 g

Saturated fat:3 g12.1 g

Cholesterol:0 mg0 mg

Sodium:137.1 mg548.4 mg

Potassium:677 mg2708 mg

Calcium:73.5 mg294.1 mg

Iron:2.7 mg10.6 mg

Magnesium:122.4 mg489.6 mg

Zinc:1.8 mg7.2 mg

Phosphorus:254.8 mg1019.1 mg

Vitamin C:27.9 mg111.7 mg

Vitamin A:11.2 µg44.8 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1Preheat 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.
2Pour 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.
3In a small bowl, prepare the dressing: mix lemon juice, olive oil, garlic and maple syrup.
4In a large bowl, combine the prepared bulgur, roasted vegetables (including the pan juices), chickpeas, red onion and chopped herbs.
5Pour the prepared dressing over everything and gently mix so the flavors combine.
6Serve 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.