Low Sodium Salata de Vinete

Delight in the rich, smoky flavors of Low Sodium Salata de Vinete, a healthier twist on the classic Romanian eggplant salad. Crafted with roasted eggplants, fresh garlic, zesty lemon juice, and a drizzle of extra virgin olive oil, this guilt-free appetizer is bursting with bold, earthy flavors—all without added salt. The slow roasting technique infuses the eggplants with a natural smokiness, while a touch of black pepper and chopped parsley elevate its aromatic profile. Ready in under an hour and perfect for dipping with crusty bread or fresh veggies, this low-sodium spread is ideal for anyone seeking a heart-healthy snack or starter packed with authentic Mediterranean flair.

Nutriscore Rating: 85/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 3 medium eggplants
• 2 cloves garlic
• 2 tablespoons lemon juice
• 3 tablespoons extra virgin olive oil
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley

Directions

Step 1

Preheat your oven to 450°F (230°C).

Step 2

Wash the eggplants and pat them dry. Pierce each eggplant a few times with a fork to allow steam to escape during roasting.

Step 3

Place the eggplants on a baking tray and roast in the preheated oven for about 30 minutes, turning occasionally, until the skin is charred and the flesh is soft.

Step 4

Remove the eggplants from the oven and let them cool until they can be handled safely.

Step 5

Once cooled, peel the skin off the eggplants and discard it. Transfer the flesh to a colander and allow it to drain for about 10 minutes to remove excess liquid.

Step 6

While the eggplant is draining, finely mince the garlic.

Step 7

After draining, finely chop the eggplant flesh until it reaches a spreadable consistency.

Step 8

In a mixing bowl, combine the chopped eggplant, minced garlic, lemon juice, and black pepper. Mix well to incorporate all ingredients.

Step 9

Slowly drizzle in the olive oil while stirring to create a smooth, creamy texture.

Step 10

Chop the fresh parsley and fold it into the eggplant mixture.

Step 11

Taste the salad and adjust the lemon juice or pepper, if desired, keeping in mind the low sodium requirement.

Step 12

Transfer the salata de vinete to a serving dish and garnish with additional parsley if desired.

Step 13

Serve chilled or at room temperature with crusty bread or fresh vegetables.

Nutrition Facts

Serving size	(989.8g)

Amount per serving	% Daily Value*
Calories	600.6

Total Fat 43.9g	0%
Saturated Fat 6.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 28.3mg	0%
Total Carbohydrate 57.9g	0%
Dietary Fiber 28.2g	0%
Total Sugars 27.5g
Protein 9.8g	0%

Vitamin D 0IU	0%
Calcium 127.1mg	0%
Iron 3.4mg	0%
Potassium 2195.9mg	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: 59.3%

Protein: 5.9%

Carbs: 34.8%