This delicious vegetable meal is high in healthy fiber and full of Middle Eastern flavors. Roasted eggplant, also called eggplant, adds a rich, smoky flavor to the dish. The juicy eggplant slices are perfectly complemented by fluffy bulgur, a nutty whole grain full of nutrients.
A vibrant, zesty dressing full of tangy flavors adds delicious zest to this dish. The combination of fresh herbs, lemon juice and a touch of garlic creates a refreshing dressing that harmoniously combines all the ingredients.
With its delicious mix of flavors and textures, this Roasted Eggplant with Bulgur and Spicy Dressing is sure to become a favorite with both vegetarians and meat lovers. Enjoy a healthy and filling meal that will transport your taste buds to the Middle East!
- 2 eggplants, halved lengthways
- 6 tbsp olive oil
- 250g Bulghar wheat
- 2 large onions, finely chopped
- 1 tbsp ground cumin
- 400g can of chickpeas, rinsed and drained
- A handful each of coriander and mint, chopped
- 1 garlic clove, crushed
- Juice and zest 1 lemon
Make this a one-pot: Easy Chicken Tagine
Fry onions in 2 tablespoons oil until golden brown. Roll that
Add the aubergines to the pan with the rest
Add oil, then cook for 10 minutes or until tender. Stir in
2 tablespoons each of ground cumin and coriander.
Cook for 1 minute. Stir in 500 g diced
Chicken thighs and brown. Tip in the 400g can
Tomatoes, 140g chopped dried apricots
and 300 ml water. Simmer gently until
thickened and the chicken cooked through,
approx. 30 minutes. Season and sprinkle with it
Add coriander and serve with cooked Bulgarian.
- Preheat oven to 220°C/200°C fan/gas 7.
- Use the tip of a knife to score a criss-cross pattern into the eggplant.
- Place in a roasting tin, brush with 2 tablespoons of olive oil, season and then roast for 30 minutes.
- Meanwhile, put the bulghar in a pot with 1 liter of water.
- Bring to a boil and then simmer for 15 minutes until tender.
- Sauté the onions in 1 tablespoon olive oil until golden brown and soft.
- Add the cumin and cook for 1 minute more.
- Drain the bulgur and stir it into the onions with the chickpeas.
- Mix the remaining oil with herbs, garlic, lemon zest, juice and spices.
- Place a quarter of the bulghar mixture on each plate.
- Top with half an eggplant.
- Drizzle some dressing on top.
Equipment and tools
- mixing bowl
- Garlic press
- cutting board
This recipe contains wheat and chickpeas. If you have allergies, please be sure to check the ingredient list and adjust if necessary.
Storage and leftovers
Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, simply place in the oven or microwave until warmed through.
Health Benefits of Roasted Eggplant with Bulgur and Spicy Dressing
Roasted Eggplant with Bulgur and Spicy Dressing is a delicious and nutritious dish that not only satisfies your taste buds but also offers several health benefits. This article section examines the different ingredients and their contribution to your well-being.
Eggplant, also known as eggplant, is a low-calorie vegetable packed with essential nutrients. They are a great source of fiber, vitamins and minerals. Eating eggplant can improve digestion, promote heart health, and even help you lose weight. These purple wonders are also rich in antioxidants, which protect the body from cell damage and reduce the risk of chronic diseases.
Using olive oil in this recipe not only adds flavor but also brings several health benefits. Olive oil is rich in monounsaturated fatty acids, which are considered healthy fats. These fats have been linked to reducing inflammation, improving heart health, and protecting against chronic diseases such as diabetes and certain cancers.
Bulgur wheat is a whole grain that has been partially cooked and then dried. It is an excellent source of fiber, protein and essential minerals. Including bulgur wheat in your diet can aid digestion, regulate blood sugar levels, and aid weight management. This whole grain is also rich in antioxidants and has been linked to a reduced risk of heart disease.
Onions not only add flavor to this dish but also contribute to its health benefits. Onions are rich in antioxidants and anti-inflammatory compounds that protect the body from chronic diseases. They also contain prebiotic fiber, which promotes the growth of beneficial gut bacteria, supporting overall gut health.
Chickpeas are a versatile legume that offers numerous health benefits. They are an excellent source of plant-based protein, making them a valuable option for vegetarians and vegans. Chickpeas are rich in fiber, which aids digestion and promotes satiety. They also contain essential minerals like iron and magnesium, as well as antioxidants that support heart health.
Coriander and mint
The addition of fresh herbs such as coriander and mint not only adds flavor but also contributes to the nutritional profile of the dish. Coriander is a good source of vitamins A, C and K as well as antioxidants. Mint, on the other hand, is associated with improved digestion and a reduction in inflammation in the body.
Lemon juice and zest add a tangy flavor and offer their own health benefits. Lemons are rich in vitamin C, a powerful antioxidant that supports immune function and promotes collagen production. They are also known for their alkalizing properties, which can help balance pH levels in the body.
In conclusion, roasted eggplant with bulgur and spicy dressing is not only a delicious but also a nutritious dish. From the antioxidant-rich eggplant to the gut-friendly onions to the protein-rich chickpeas, each ingredient contributes to your overall health and well-being. So next time you’re looking for a tasty and healthy meal, give this recipe a try!