Salada de berinjela assada: receita saudável

Today’s is a receita that doesn’t get too complicated, fresh and really appetizing. It is one of those dishes that you are grateful to have in the refrigerator when the heat is so intense that you even lose your appetite. To prepare this roasted eggplant salad the only “problem” is having to turn on the oven, but believe me it will be worth it.

There is actually an alternative to roasting vegetables, using direct fire from the kitchen or, if you are lucky, cooking them on a barbecue or over hot coals. In any case, this Turkish-inspired salad is pure summer , hydrating, refreshing and very light.

Benefits of Roasted Eggplant Salad.

1. Nutritional Value.

Roasted eggplant salad is a nutritious and healthy dish that offers numerous benefits. Eggplants are low in calories and fat, making them an ideal choice for those looking to maintain or lose weight. They are also rich in dietary fiber, which aids in digestion and helps regulate blood sugar levels. Additionally, eggplants are a good source of vitamins and minerals such as vitamin C, vitamin K, potassium, and folate.

2. Antioxidant Powerhouse.

Eggplants are loaded with antioxidants, particularly nasunin, a potent antioxidant found in its skin. Nasunin helps protect the body’s cells from damage caused by free radicals, which are harmful molecules that can lead to chronic diseases and aging. By including roasted eggplant salad in your diet, you can boost your antioxidant intake and support overall health.

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3. Heart Health.

The high levels of fiber and antioxidants in roasted eggplant salad contribute to heart health. Dietary fiber helps lower cholesterol levels, reducing the risk of heart disease. Additionally, eggplants contain compounds like chlorogenic acid, which have been shown to have anti-inflammatory and anti-thrombotic effects, promoting cardiovascular health.

4. Controle de Peso.

Due to its low calorie and high fiber content, roasted eggplant salad can be an excellent addition to a weight management plan. The fiber helps you feel full for longer, reducing hunger cravings and preventing overeating. Incorporating this salad into your meals can help you maintain a healthy weight or support your weight loss goals.

5. Digestive Health.

The fiber in roasted eggplant salad aids in maintaining a healthy digestive system. It adds bulk to the stool, preventing constipation and promoting regular bowel movements. Moreover, the antioxidants in eggplants help reduce inflammation in the digestive tract, potentially alleviating symptoms of conditions like síndrome do intestino irritável (IBS).

6. Versatility and Flavor.

Roasted eggplant salad is a versatile dish that can be customized to suit various tastes and dietary preferences. You can add ingredients such as tomatoes, cucumbers, bell peppers, onions, or fresh herbs to enhance the flavor and nutritional profile. The smoky and slightly sweet flavor of roasted eggplant adds depth to the salad, making it a delicious and satisfying meal option.

7. Easy to Prepare.

Another benefit of roasted eggplant salad is its simplicity and ease of preparation. With minimal cooking required, you can quickly roast the eggplant in the oven or on a stovetop grill. After that, you can toss it with your preferred ingredients and dressing to create a flavorful salad in no time. This convenience makes it a practical choice for busy individuals or those new to cooking.

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Ingredients of Roasted Eggplant Salad.

Preparation time: 40 minutes.
Difficulty: Easy.

• 4 eggplants.
• Ground cumin.
• 2 large, ripe tomatoes or about 3-4 artisan-preserved tomatoes.
• 1 chive or red onion.
• 1 green pepper.
• 1 yellow pepper (or 2 green ones).
• 1/2 lemon, granulated garlic.
• Fresh parsley.
• Black olives .
• Pimenta preta.
• Sal.
• Azeite extra virgem.

How to make roasted eggplant salad?

• Preheat the oven to 200ºC, wash and cut the eggplants lengthwise. 
• Brush with olive oil, place in a suitable dish upside down and bake until very, very tender , for about 25 minutes, depending on the size.
• When they have cooled a little, remove the pulp and chop it with a little cumin, putting it in a bowl or container. 
• Peel the tomatoes if desired and chop, or take out the canned tomatoes directly, collecting the juices. 
• Chop the washed peppers, without seeds, into small cubes and also chop the chives.
• Mix all the ingredients, season with salt and pepper and add the juice of half a lemon and the zest of its rind. 
• Add granulated garlic to taste, chopped fresh parsley and a splash of extra virgin olive oil. 
• Serve with pitted black olives , immediately or resting in the refrigerator.

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Qual o gosto?

Roasted eggplant salad is best rested cold, when the flavors have settled and the aromas of the marinade develop. Since it is so chopped, it can even be eaten as a dip in bread or snacks, or as a filling for toast or sandwiches. It is also very good with hard-boiled egg, belly belly or anchovies.

Resumindo.

Roasted eggplant salad is a delicious and versatile dish that can be enjoyed as a side or main course. Its unique combination of smoky flavors, tender texture, and vibrant colors make it a standout addition to any meal. Not only is it visually appealing, but it also provides numerous health benefits, such as being low in calories and high in fiber and antioxidants. With its simple preparation and endless possibilities for customization, roasted eggplant salad is a dish that can be enjoyed by everyone, regardless of dietary preferences. So, whether you are a fan of eggplant or looking to try something new, don’t hesitate to give this flavorful salad a try and experience the delightful blend of flavors and textures it has to offer.