Low Fat Eggplant Ikra

Discover the vibrant flavors of this low-fat eggplant ikra, a healthier twist on the classic Eastern European vegetable caviar. Packed with roasted eggplant, sweet red bell pepper, and fresh tomatoes, this dish boasts smoky, savory, and tangy notes in every bite. Sautéed garlic and onion add depth, while a touch of lemon juice brightens the flavor profile. With just a tablespoon of olive oil, this recipe is light yet satisfying, perfect as a dip, spread, or side dish. Ready in about an hour and brimming with wholesome ingredients, it’s a guilt-free, nutrient-packed addition to your table. Garnished with fresh parsley, this eggplant ikra is best served chilled, making it an ideal make-ahead option for gatherings or healthy meal prep.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 medium eggplant
• 1 large red bell pepper
• 2 medium tomato
• 1 medium onion
• 3 cloves garlic
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons parsley

Directions

Step 1

Preheat the oven to 400°F (200°C).

Step 2

Wash the eggplants and cut them in half lengthwise. Place them on a baking sheet cut side down.

Step 3

Roast the eggplants for 30 minutes or until they are soft and the skins are slightly wrinkled.

Step 4

While the eggplants are roasting, wash and quarter the red bell pepper and place them on the same baking sheet for the last 20 minutes of roasting.

Step 5

Dice the tomatoes and set them aside.

Step 6

Finely chop the onion and garlic.

Step 7

In a large pan, heat 1 tablespoon of olive oil over medium heat and sauté the onion until translucent.

Step 8

Add the garlic and sauté for an additional 2 minutes, without browning.

Step 9

Remove the eggplants from the oven and let them cool slightly, then scoop out the flesh using a spoon.

Step 10

Chop the roasted red bell pepper and add it to the pan with the onion and garlic.

Step 11

Add in the scooped eggplant flesh, diced tomatoes, salt, and black pepper. Stir to combine.

Step 12

Simmer the mixture over low heat for about 10 minutes until it thickens slightly.

Step 13

Remove the pan from heat and stir in the lemon juice.

Step 14

Finely chop the parsley and mix it into the eggplant ikra.

Step 15

Transfer the ikra to a serving dish and allow it to cool completely before serving.

Nutrition Facts

Serving size	(1514.7g)

Amount per serving	% Daily Value*
Calories	606.1

Total Fat 17.1g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 2.3g
Cholesterol 0mg	0%
Sodium 5888.8mg	0%
Total Carbohydrate 108.9g	0%
Dietary Fiber 37.6g	0%
Total Sugars 67.7g
Protein 16.6g	0%

Vitamin D 0IU	0%
Calcium 195.6mg	0%
Iron 5.4mg	0%
Potassium 3342.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 23.5%

Protein: 10.1%

Carbs: 66.4%