Eggplant and feta with chili
We present you our delicious recipe for eggplant and feta with chili. This delicious dish combines the creamy goodness of feta cheese with the smoky flavor of roasted eggplant, all wonderfully seasoned with a hint of chili.
For a complete sensory experience, we recommend serving this delicious dish alongside triangles of perfectly toasted flatbread, accompanied by a generous helping of smooth hummus and garnished with a refreshing sprinkle of fresh mint. The combination of flavors and textures promises to tantalize your taste buds and leave you wanting more. Get ready to experience a touch of Mediterranean indulgence in every bite!
Ingredients
- 8 large eggplants
- 500g box of sea salt flakes (you don’t need the whole box)
- 200 ml red wine vinegar
- 500 ml bottle of light olive oil
- 3 tsp dried oregano
- 1 tsp chili flakes
- 2 tsp black peppercorns
- 200g pack of feta cheese
Preparation steps
- The evening before, slice the aubergines lengthwise as thinly as possible – about the depth of a £1 coin is ideal.
- Place the slices in a colander, sprinkle generously with sea salt and cover with cling film.
- Place the colander over a large bowl and let it sit in the refrigerator overnight (or at least 8 hours).
- Collect the juice from the eggplants.
- Put the red wine vinegar in a large pot with the same amount of cold water and bring to the boil.
- Add the eggplant slices, bring to the boil again, then reduce the temperature and simmer for 3 minutes until soft.
- You may need to do this in batches.
- Drain on kitchen paper and pat dry well.
- Heat a grill pan over medium-high heat until hot but not smoking.
- Brush the strips on both sides with a little oil and fry until well charred, about 2 minutes on each side.
- You have to do this in several passes.
- Heat remaining oil, oregano, chilli and black peppercorns together in a saucepan over low heat until warm – but not too hot or the chilli will catch.
- Drain the cheese and cut it into cubes.
- Fill the aubergines and cheese into the glasses and top with the herb oil.
- Seal in jars or heatproof containers (as before) and allow to cool.
- Stores in the refrigerator for up to 1 week.
Nutritional Information
Equipment and tools
- Knife
- cutting board
- sheet
- grill pan
- Tongs
- Big bowl
- Whisk
- Glass or airtight container
Allergen information
This recipe contains dairy products (feta cheese) and may not be suitable for those with lactose intolerance or milk allergies.
Storage and leftovers
- Store any leftovers in an airtight container in the refrigerator.
- The dish can be stored in the refrigerator for up to 3 days.
- Reheat in the oven or microwave before serving.
The health benefits of eggplant and feta with chili
Eggplant, also known as eggplant, is a versatile and nutritious vegetable that can be enjoyed in a variety of dishes. Combined with feta cheese and chili, they make a tasty and filling meal. In addition to its delicious taste, this dish offers a number of health benefits. Let’s explore some of the reasons why you should include eggplant and feta with chili in your diet.
Rich in nutrients
Eggplants are low in calories but full of essential nutrients. They are a good source of fiber, which aids digestion and promotes a healthy gut. In addition, they are rich in vitamins and minerals such as vitamin C, vitamin K, vitamin B6, potassium and manganese.
Antioxidant powerhouse
Eggplants are rich in antioxidants, which are compounds that protect your cells from harmful free radicals. One of the most important antioxidants in eggplant is nasunin, which gives the vegetable its purple color. Nasunin has been shown to have anti-inflammatory and neuroprotective properties that may benefit brain health.
Heart healthy
Eating eggplant can contribute to heart health due to its high content of polyphenols. Polyphenols have been linked to a reduced risk of heart disease because they help lower blood pressure and improve blood flow. Additionally, eggplants are a good source of fiber, which has been linked to a lower risk of heart disease.
Weight management
Eggplant’s low calorie content and high fiber content make it a great option for anyone watching their weight. Fiber helps you feel fuller for longer and reduces cravings and excessive calorie intake. Including eggplant in your meals can help maintain a healthy weight and support weight loss efforts.
Bone health
Eggplants contain nutrients necessary for maintaining strong and healthy bones. They are a good source of vitamin K, which improves calcium absorption and reduces the risk of osteoporosis. Additionally, the high potassium content in eggplant helps prevent bone loss.
Enjoy the benefits of eggplant and feta with chili
The combination of eggplant, feta cheese and chili in this dish not only creates a delicious burst of flavor, but also brings numerous health benefits. From promoting heart health to supporting weight management to supporting bone health, this recipe offers a delicious and nutritious way to enjoy the wonderful benefits of eggplant.
