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 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:
Instructions:
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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 Size | 330 grams |
| Energy | |
| Calories 220kcal | 11% |
| Protein | |
| Protein 11g | 7% |
| Carbohydrates | |
| Carbohydrates 18g | 5% |
| Fiber 8g | 21% |
| Sugar 9g | 9% |
| Fat | |
| Fat 13g | 15% |
| Saturated 8g | 26% |
| Cholesterol 50mg | - |
| Vitamins | |
| Vitamin A 100ug | 11% |
| Choline 27mg | 5% |
| Vitamin B1 0.20mg | 16% |
| Vitamin B2 0.59mg | 45% |
| Vitamin B3 2.36mg | 15% |
| Vitamin B6 0.47mg | 28% |
| Vitamin B9 90ug | 22% |
| Vitamin B12 0.97ug | 40% |
| Vitamin C 16mg | 17% |
| Vitamin E 0.94mg | 6% |
| Vitamin K 120ug | 102% |
| Minerals | |
| Calcium, Ca 320mg | 24% |
| Copper, Cu 0.24mg | 27% |
| Iron, Fe 1.40mg | 13% |
| Magnesium, Mg 50mg | 12% |
| Phosphorus, P 260mg | 21% |
| Potassium, K 680mg | 20% |
| Selenium, Se 9ug | 17% |
| Sodium, Na 660mg | 44% |
| Zinc, Zn 2.15mg | 20% |
| 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. | |
More recipes
Cucumber and feta salad
Perfect for a light lunch or side dish, this salad is both delicious and easy to prepare.
28 May 2025Roasted carrots with creamy hummus
With just 5 tbsp of smooth hummus and 1 cup of tender roasted carrots, enjoy a nutritious and delicious side dish that's perfect for any meal.
02 Apr 2025Mediterranean salad with olives, feta and sesame butter
This delightful salad combines crisp vegetables, savory olives, and creamy feta, enhanced by a sprinkle of thyme, a touch of lemon juice, and a drizzle of olive oil, perfect for a refreshing meal or side dish.
23 Apr 2025Beans with lemon and fresh herbs
Ready in minutes, this flavorful combination will delight your taste buds and nourish your body.
23 Apr 2025