Mediterranean Grilled Eggplant Salad

grilled eggplant salad
Patsy Catsos, MS, RDN, LD
Total Time: 30 min
Prep Time: 30 min
Cook Time: 0 min
Servings: 6 (1 cup each)

Nutrition Highlights (per serving)

146 calories
11g fat
12g carbs
3g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 6 (1 cup each)
Amount per serving  
Calories 146
% Daily Value*
Total Fat 11g 14%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 299mg 13%
Total Carbohydrate 12g 4%
Dietary Fiber 5g 18%
Total Sugars 6g  
Includes 0g Added Sugars 0%
Protein 3g  
Vitamin D 0mcg 0%
Calcium 28mg 2%
Iron 1mg 6%
Potassium 476mg 10%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Every Mediterranean country seems to have its own version of a marinated eggplant salad. No wonder. It is a versatile and tasty dish that can be served as an appetizer or a side dish.

Our low-FODMAP version owes its delicious flavor to toasting the pine nuts, roasting the vegetables, and using fresh lemon juice and herbs in the dressing. This recipe is also a great way to include eggplant in your diet. Eggplant provides phytonutrients, vitamins, and antioxidants. In research studies, consuming both raw and grilled eggplant have been shown to protect heart health.

Ingredients

  • 1/4 cup pine nuts
  • 1 medium red bell pepper
  • 1 3/4 lbs. unpeeled eggplant
  • 1 medium tomato, diced
  • 1/4 cup scallions, green part only
  • 3 tbsp. olive oil
  • 2 tbsp. fresh lemon juice
  • 1/2 cup fresh parsley, chopped
  • 2 tbsp. mint leaves, chopped
  • 3/4 tsp. salt
  • 1/4 tsp. freshly ground black pepper
  • 1/2 tsp. crushed red pepper flakes (optional)
  • 1/8 tsp. smoked paprika

Preparation

  1. In a small heavy skillet, toast pine nuts over medium heat, stirring constantly for about 5 minutes or until they become shiny and turn golden brown in spots. Supervise them closely, as nuts burn easily.

  2. Halve and seed the red peppers. Cut the eggplant lengthwise into 1-inch slabs. Grill the vegetables over medium heat on a propane or charcoal grill until tender, about 15 minutes.

  3. When they are cool enough to handle, coarsely chop the grilled vegetables and transfer them to a medium serving bowl.

  4. Add the tomato, scallion greens, olive oil, lemon juice, parsley, mint, salt, black pepper, red pepper flakes, and smoked paprika. Toss lightly to combine ingredients, top with pine nuts, and serve warm or cold.

Variations and Substitutions

You'll want to keep eggplant and tomato as the base of this salad, but you can experiment with other vegetables if you'd like. For instance, zucchini or yellow squash make a colorful addition to the salad. You might also toss in some greens, such as arugula or spinach.

To bulk it up, you can also add grains, such as quinoa, barley, or farro. And if you don't have pine nuts on hand, use your favorite substitute. Almond slices or chopped walnuts work well as a topping.

Cooking and Serving Tips

  • The eggplant and bell pepper can also be oven-roasted. Arrange them on a foil-lined baking sheet and bake at 425 F for 30 minutes, until vegetables are soft and beginning to brown in places.
  • Make this salad in advance and keep it refrigerated for a day or two. The vegetables will soften slightly and absorb the dressing. Add pine nuts immediately before serving.
  • If you'd like to make a full balanced meal out of this salad, serve it alongside a grilled chicken breast or grilled fish. Or toss cubed meat or firm tofu directly into the salad.

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2 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Gürbüz N, Uluişik S, Frary A, Frary A, Doğanlar S. Health benefits and bioactive compounds of eggplant. Food Chem. 2018 Dec 1;268:602-610. doi:10.1016/j.foodchem.2018.06.093

  2. Das S, Raychaudhuri U, Falchi M, Bertelli A, Braga PC, Das DK. Cardioprotective properties of raw and cooked eggplant (Solanum melongena L). Food Funct. 2011 Jul;2(7):395-9. doi:10.1039/c1fo10048c