Easy Recipe Today

Roasted Eggplant with Garlic Yogurt, Feta & Walnuts

From the cookbook High-Protein DASH Meal Prep
by Andrew Moore
441calories
23 gprotein
35 gnet carbs
315 mgsodium
40 mintotal

Soft roasted eggplant over bulgur with garlic yogurt, feta and toasted walnuts. A vegetarian dish made for sharing.

Vegetarian

No meat and no fish, and still 23 g of protein per serving.

Numbers you can cook to

23 g of protein and 315 mg of sodium per serving — the figures printed in the book.

10 minutes of prep

Then 30 minutes of cooking, 40 minutes in all.

The recipe

Roasted Eggplant with Garlic Yogurt, Feta & Walnuts

Prep 10 minCook 30 minTotal 40 minServes 4
Servingsmakes 4
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Ingredients

Tap an ingredient to tick it off. Doubling changes the amounts, not the nutrition panel — that stays per serving.

Method

  1. Heat the oven to 425°F (220°C). Halve the eggplants lengthways onto a half sheet pan and score the cut faces in a diamond.
  2. Brush with the oil and roast cut side down 20 minutes, until the flesh has slumped and gone silky.
  3. Meanwhile pour the just-boiled measured water over the bulgur, cover and leave 15 minutes, until the water is absorbed, then fluff it.
  4. Warm the passata with the balsamic and a splash of water, turn the eggplants over and spoon it into the scored flesh. Roast 10 minutes more, until the sauce catches at the edges.
  5. Stir the garlic into the yogurt. Serve the eggplant on the bulgur with a big spoon of garlic yogurt, the crumbled feta, the walnuts and the parsley.
Chef’s tipScore the cut faces in a diamond before they go in; heat gets into the flesh and the eggplant collapses instead of staying rubbery.
KeepKeeps 2 days chilled; freezes 2 months in its sauce.

Nutrition per serving

The figures printed in the book, worked out from the ingredient list. How we count.

441Calories
23 gProtein
50 gCarbs
35 gNet carbs
15 gFiber
18 gFat
4.1 gSaturated fat
20 gSugars
315 mgSodium
1360 mgPotassium

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High-Protein DASH Meal Prep
This recipe is from the cookbook

High-Protein DASH Meal Prep

112 lower-sodium recipes that still taste of something, each with its numbers printed on the page, plus a 30-day plan.

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