Discover the secret behind this incredibly popular Mediterranean eggplant salad that has become a signature dish in countless restaurants worldwide. This vibrant, flavor-packed salad combines perfectly roasted eggplants with fresh vegetables, creamy feta cheese, and crunchy nuts to create a dish that’s both satisfying and nutritious. The combination of tender eggplant, juicy cherry tomatoes, and tangy feta creates an irresistible flavor profile that will have your guests asking for the recipe every time.
Ingredients
- 2 large eggplants
- 2 shallots or 1 medium onion (150g / 5 oz)
- 250g (9 oz) cherry tomatoes
- 3 tbsp wheat flour (45g / 1.5 oz)
- 60g (2 oz) cashews
- 200g (7 oz) feta cheese, cubed
- 2 tbsp extra virgin olive oil (30ml / 1 fl oz)
- 1 tbsp balsamic vinegar (15ml / 0.5 fl oz)
- 1 tbsp mixed seeds (sesame, sunflower, or pumpkin seeds)
- Fresh parsley, chopped
- Salt and black pepper to taste
Instructions
- Prepare the eggplants: Cut eggplants into cubes and sprinkle generously with salt. Let them sit for 10-15 minutes to draw out excess moisture and bitterness.
- Season the flour: In a bowl, mix wheat flour with salt and pepper to create a seasoned coating.
- Prepare vegetables: While eggplants are purging, slice the shallots or onion thinly and halve the cherry tomatoes. Cut feta cheese into small cubes.
- Coat and cook eggplants: Pat the salted eggplants dry with paper towels. Lightly dust them with the seasoned flour mixture. Heat olive oil in a large skillet over medium-high heat and cook the eggplant cubes until they are golden brown and completely soft, about 8-10 minutes.
- Add aromatics: Add sliced shallots or onion to the pan with eggplants and cook for 2-3 minutes until fragrant.
- Combine ingredients: Add cherry tomatoes to the pan and cook for another 2-3 minutes until they start to soften but still hold their shape.
- Finish the salad: Remove from heat and gently fold in the feta cheese cubes, chopped parsley, and balsamic vinegar. The residual heat will slightly warm the feta without melting it completely.
- Garnish and serve: Sprinkle with cashews and mixed seeds before serving. Serve warm or at room temperature.
Time and Servings
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4-6 people
Nutrition (per serving)
- Calories: 285
- Protein: 12g
- Carbohydrates: 18g
- Fat: 20g
- Fiber: 8g
Why This Recipe Is Healthy
This Mediterranean eggplant salad is packed with nutritional benefits that make it an excellent choice for health-conscious diners. Eggplants are rich in antioxidants, particularly nasunin, which helps protect cell membranes from damage. The dish provides a good source of plant-based protein from feta cheese and cashews, while the olive oil delivers heart-healthy monounsaturated fats. Cherry tomatoes contribute vitamin C and lycopene, and the mixed seeds add beneficial omega-3 fatty acids and minerals. This fiber-rich salad supports digestive health and helps maintain stable blood sugar levels, making it perfect for those following Mediterranean or vegetarian diets.