Low Sodium Eggplant Ikra

Experience the vibrant flavors of Eastern Europe with this Low Sodium Eggplant Ikra, a heart-healthy twist on the classic vegetable spread. Packed with roasted eggplants, sweet red bell pepper, and juicy tomatoes, this recipe delivers a rich, smoky depth without relying on excess salt. A hint of sweet smoked paprika and a splash of apple cider vinegar elevate the dish, while fresh parsley and a squeeze of lemon add a refreshing finish. Perfect as a spread on crusty bread or a flavorful side dish, this low-sodium version is ideal for anyone seeking a wholesome, guilt-free indulgence. Ready in just an hour, it's a simple yet satisfying way to enjoy nutrient-dense ingredients without compromising on taste.

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 medium eggplants
• 1 large red bell pepper
• 2 large tomatoes
• 1 medium onion
• 2 garlic cloves
• 3 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• 0.5 teaspoon black pepper
• 1 teaspoon sweet smoked paprika
• 2 tablespoons fresh parsley
• 1 tablespoon lemon juice

Directions

Step 1

Preheat the oven to 400°F (200°C).

Step 2

Rinse the eggplants and pierce them with a fork to prevent bursting. Place them on a baking sheet.

Step 3

Slice the red bell pepper in half and remove the seeds. Place it on the baking sheet cut side down.

Step 4

Roast the eggplants and red pepper in the oven for 30 minutes, or until the eggplants are completely soft and the pepper skin is charred.

Step 5

While the vegetables roast, dice the onion and mince the garlic cloves.

Step 6

Remove the roasted eggplants and red pepper from the oven. Allow them to cool slightly.

Step 7

Peel the skin off the eggplants and red pepper, and chop the flesh into small pieces.

Step 8

In a large skillet, heat the olive oil over medium heat. Add the onion and sauté until translucent, about 5 minutes.

Step 9

Add the minced garlic and cook for an additional 1 minute, ensuring it doesn't burn.

Step 10

Stir in the chopped tomatoes, and cook until they start breaking down, about 5 minutes.

Step 11

Add the roasted eggplant and red pepper to the skillet. Mix well.

Step 12

Add the apple cider vinegar, black pepper, and smoked paprika. Stir to incorporate the flavors.

Step 13

Simmer the mixture on low heat for 10-15 minutes, stirring occasionally, until thickened.

Step 14

Remove from heat and stir in the lemon juice and freshly chopped parsley.

Step 15

Allow the mixture to cool slightly before transferring it to a serving dish.

Step 16

Serve the Eggplant Ikra warm or at room temperature as a spread or side dish.

Nutrition Facts

Serving size	(1289.0g)

Amount per serving	% Daily Value*
Calories	725.4

Total Fat 45.2g	0%
Saturated Fat 7.0g	0%
Polyunsaturated Fat 4.2g
Cholesterol 0mg	0%
Sodium 46.3mg	0%
Total Carbohydrate 77.4g	0%
Dietary Fiber 28.8g	0%
Total Sugars 38.7g
Protein 13.3g	0%

Vitamin D 0IU	0%
Calcium 170.3mg	0%
Iron 5.1mg	0%
Potassium 2793.3mg	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: 52.9%

Protein: 6.9%

Carbs: 40.2%