This healthy, fiber-rich dish proves that feta and grilled vegetables go perfectly together. Enjoy the refreshing flavors of tabbouleh, a traditional Middle Eastern salad, combined with the smoky flavor of grilled eggplant. The creamy saltiness of the feta cheese adds wonderful contrast to the dish while also being a good source of calcium. Packed with fiber-rich ingredients like parsley, tomatoes, and bulgur wheat, this recipe is not only delicious but also good for digestion. Serve it as a light lunch or as a flavorful side dish – it will impress your taste buds and improve your diet!
Ingredients
140g bulgar wheat
2 garlic cloves, crushed
4 tbsp olive oil
2 eggplants, thinly sliced lengthways
410 g canned chickpeas, drained
140g cherry tomatoes, halved
1 red onion, chopped
100g feta cheese, crumbled
1 large bunch of mint, leaves chopped
Juice 1½ lemon
Tip
Bulgarian wheat Bulgar wheat has a nutty texture and is made by steaming, drying and crushing whole wheat. Don’t confuse it with cracked wheat, which is very hard, requires a lot of cooking time, and is harder to find. Look for different varieties of bulgar in Middle Eastern stores, especially whole grain and fiber varieties that still contain some bran. Substitute where you would normally use couscous.
Preparation steps
Cook the bulgar wheat according to the package instructions and then drain well.
In a small bowl, combine garlic and olive oil.
Brush both sides of the eggplant strips with half of the garlic and olive oil mixture and season with a little salt and pepper.
Cook the eggplant strips on a hot griddle or in a skillet for 3 minutes on each side until charred and tender.
Place the cooked bulgar wheat in a large bowl.
Add chickpeas, tomatoes, chopped onions, crumbled feta cheese, and chopped mint to the bowl.
Pour the remaining garlic oil and lemon juice over the ingredients in the bowl.
Mix everything well and make sure that all ingredients are covered with the dressing.
Season the tabbouleh mixture with salt and pepper to taste.
Pile the tabbouleh mixture on plates and top with the fried eggplant strips.
This recipe contains wheat, garlic and dairy (feta cheese). If you have allergies or dietary restrictions, please check the specific labels of the ingredients you use or consult a healthcare professional.
Storage and leftovers
If you have leftovers of this Eggplant Feta Tabbouleh, you can store them in an airtight container in the refrigerator for up to 3 days. Mix well before serving and season if necessary.
Health Benefits of Feta Tabbouleh with Eggplant
The feta tabbouleh with eggplant recipe is not only delicious but also full of health benefits. Let’s take a closer look at the ingredients and their individual benefits:
Bulghar wheat
Bulghar wheat, known for its nutty texture, is a whole grain that offers numerous health benefits. It is a great source of fiber, which aids digestion and helps maintain a healthy weight. In addition, bulgar wheat is rich in vitamins and minerals such as manganese and magnesium, which contribute to bone health.
Garlic
Garlic not only adds flavor to this dish but also offers numerous health benefits. Garlic is known for its antibacterial and antiviral properties, which can boost the immune system and fight off infections. It may also help lower blood pressure and reduce the risk of heart disease.
olive oil
Olive oil, especially extra virgin olive oil, is a staple in Mediterranean cuisine for good reason. It is rich in monounsaturated fats, which have been linked to reducing inflammation and improving heart health. Olive oil also contains antioxidants that can protect against oxidative stress and reduce the risk of chronic diseases.
The thinly sliced eggplant in this recipe provides intense flavor and offers several health benefits. Eggplants are a good source of fiber, potassium and antioxidants. They can help improve digestion, regulate blood pressure and protect against cell damage caused by harmful free radicals.
Chickpeas, also known as garbanzo beans, are a versatile legume that offers numerous health benefits. They are an excellent source of plant-based protein, making them a good choice for vegetarian and vegan diets. Chickpeas are also rich in fiber, which aids digestion, regulates blood sugar levels and promotes satiety.
Cherry tomatoes
Cherry tomatoes not only add a vibrant color to the dish but also add to its nutritional value. They are rich in vitamins A and C as well as antioxidants such as lycopene. These nutrients have been linked to a reduced risk of chronic diseases, including certain cancers and heart disease.
Red onion
Red onions not only add flavor but also provide several health benefits. They’re packed with antioxidants and sulfur compounds that can help reduce inflammation, lower cholesterol, and support heart health. Red onions are also a good source of fiber, which aids digestion and promotes intestinal health.
Feta cheese
Feta cheese, a staple of Mediterranean cuisine, adds a creamy and tangy flavor to the dish. Although feta cheese should be consumed in moderation due to its high sodium content, it is a good source of calcium and protein. Calcium is essential for strong bones and teeth, while protein is necessary for various body functions and tissue repair.
mint
Not only does mint give tabbouleh a refreshing taste, but it also offers its own health benefits. It contains essential oils that can aid digestion, relieve indigestion, and relieve nausea. Mint also has antioxidant properties and may help relieve symptoms of irritable bowel syndrome.
lemon juice
The lemon juice in this recipe provides a zesty and tangy taste while providing numerous health benefits. Lemons are a great source of vitamin C, which supports the immune system and promotes collagen synthesis. They also provide antioxidants that can reduce the risk of chronic diseases and aid digestion.
By incorporating this Feta Tabbouleh with Eggplant into your diet, you can enjoy a delicious meal while reaping the benefits of the nutrient-rich ingredients. Try it and start nourishing your body today!
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