Eggplant Salad with Walnuts: A Nutritious and Delicious Recipe
Healthy eating and a vitamin-rich diet are vital for our bodies. If you want to enhance your diet even further, I’ll share a nutritious, delicious, and simple recipe – eggplant salad with walnuts.
You can prepare this dish at any time of the year.
Delicious eggplant salad with walnuts will add a burst of flavor to your vegetarian and vegan meals.
What are the Benefits of Eggplants?
Eggplants, while not the most nutritious vegetables, are rich in potassium and dietary fiber.
They are native to India and China and have been used in ancient Indian medicine.
It contains substances that protect our bodies from various diseases; they lower the risk of cancer, promote heart health, and enhance cognitive function.
Eggplants do not contain starch, making them beneficial for a diabetic diet. Additionally, this vegetable is a good source of dietary fiber, which is crucial for regulating cholesterol levels.
Caloric Content of Eggplants
Eggplant is considered one of the best dietary foods due to its high fiber content and low-calorie count. A 100-gram serving of cooked eggplant contains approximately 2.4 grams of fiber.
Having a high fiber content in your diet is beneficial because it helps to keep you feeling full for longer periods, leading to reduced food intake.
Eggplant Salad with Walnuts – Ingredients
- Eggplants – 1 kg
- Walnuts – 250 gr.
- Red bell pepper – 200 gr.
- Green bell pepper – 200 gr.
- Carrots – 200 gr.
- Onions – 200 gr.
- Garlic – 3 cloves
- Coriander
- Parsley
- Vinegar – to taste
- Oil
- Salt to taste
- Spices – optional
How to Make Eggplant Salad with Walnuts
Start by cutting the eggplant, onion, and bell pepper into longish, thin slices.
Next, fry each ingredient separately. Be aware that eggplants can absorb a lot of oil during frying. Those who are trying to lose weight should avoid using excessive amounts of oil.
For the dressing, combine the walnuts, garlic, and coriander in a mortar with salt. You can also use a blender to grind the mixture, although the mortar and pestle method is deemed tastier.
Transfer the resulting mixture to a small bowl and mix in vinegar and your preferred spices to taste. I personally enjoy using spices associated with Georgian cuisine, such as blue fenugreek powder, dried coriander, and saffron. These additions give the dish the aroma of a traditional Georgian eggplant salad.
Once the dressing is prepared, combine all the ingredients in a large bowl and sprinkle with chopped parsley. Mix thoroughly, and your delicious eggplant salad with walnuts is ready to be served.
Conclusion
It doesn’t matter if you are a vegetarian, vegan, love vegetables, or just want to cook food full of vitamins: eggplant salad with walnuts will surely become one of your favorite dishes. It is very easy to prepare, and the result is delicious.
