Eggplant and feta mash

Indulge in a savory Eggplant and Feta Mash! This easy, healthy recipe combines roasted eggplant, tangy feta cheese, a splash of lemon juice, and fresh parsley for a delightful, Mediterranean-inspired dish perfect for any occasion.

  • 12 May 2025
  • Cook time 50 min
  • Prep time 10 min
  • 4 Servings
  • 5 Ingredients

Eggplant and feta mash

Eggplant and feta mash is a simple yet flavorful dish that combines the rich, smoky taste of roasted eggplant with the creamy tang of feta cheese. This dish is perfect as a dip, spread, or a side to complement your main course. With a handful of ingredients and minimal prep time, you can easily create this delicious and nutritious recipe.

Ingredients:

3 eggplant
1050g
1 short spray cooking spray oil
0.30g
1 tbsp lemon juice
5g
1 cup feta cheese
230g
1/2 bunch fresh parsley
27g

Instructions:

1. Prepare the Eggplants:
- Preheat your oven to 400°F (200°C).
- Wash the eggplants and pat them dry with a kitchen towel.
- Prick each eggplant a few times with a fork to allow steam to escape during cooking.
2. Roast the Eggplants:
- Lightly spray a baking sheet with the cooking spray oil.
- Place the eggplants on the sheet and spray them lightly with additional cooking spray oil.
- Roast in the preheated oven for about 35-45 minutes, or until the eggplants are soft and the skins are wrinkled. Turn them halfway through cooking to ensure even roasting.
3. Cool and Peel:
- Remove the eggplants from the oven and let them cool slightly until they're comfortable to handle.
- Once cooled, cut the eggplants in half and scoop out the flesh with a spoon. Discard the skins.
4. Mash the Eggplant:
- Place the eggplant flesh in a large mixing bowl.
- Add the lemon juice to the eggplant and mash everything together using a fork or a potato masher until smooth.
5. Add the Feta and Parsley:
- Crumble the feta cheese into the mashed eggplant mixture.
- Add the chopped fresh parsley.
- Mix everything together until well combined. The mash should be creamy with chunks of feta cheese and flecks of parsley throughout.
6. Season and Serve:
- Taste the mixture and adjust seasoning if necessary. The feta cheese will add some saltiness, so you may not need additional salt.
- Transfer the eggplant and feta mash to a serving dish and garnish with extra parsley if desired.
7. Serve:
- Serve the eggplant and feta mash warm or at room temperature. It pairs well with bread, pita, or as a side dish to grilled meats.

Tips:

- Choose firm and glossy eggplants for the best texture.

- Roast the eggplants until the skin is charred and the flesh is soft to enhance the smoky flavor.

- Let the eggplants cool slightly before handling to avoid burns.

- Adjust the amount of lemon juice and feta cheese to suit your taste preference.

- If you prefer a smoother texture, use a food processor to blend the ingredients.

This Eggplant and feta mash is a versatile and delicious addition to your culinary repertoire. Whether you serve it as a dip with pita bread, a spread on sandwiches, or a side dish, it is sure to be a hit with its unique blend of flavors. Try this recipe the next time you want to enjoy a healthy and satisfying meal.

Nutrition Facts
Serving Size330 grams
Energy
Calories 220kcal11%
Protein
Protein 11g7%
Carbohydrates
Carbohydrates 18g5%
Fiber 8g21%
Sugar 9g9%
Fat
Fat 13g15%
Saturated 8g26%
Cholesterol 50mg-
Vitamins
Vitamin A 100ug11%
Choline 27mg5%
Vitamin B1 0.20mg16%
Vitamin B2 0.59mg45%
Vitamin B3 2.36mg15%
Vitamin B6 0.47mg28%
Vitamin B9 90ug22%
Vitamin B12 0.97ug40%
Vitamin C 16mg17%
Vitamin E 0.94mg6%
Vitamin K 120ug102%
Minerals
Calcium, Ca 320mg24%
Copper, Cu 0.24mg27%
Iron, Fe 1.40mg13%
Magnesium, Mg 50mg12%
Phosphorus, P 260mg21%
Potassium, K 680mg20%
Selenium, Se 9ug17%
Sodium, Na 660mg44%
Zinc, Zn 2.15mg20%
Water
Water 280g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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