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. | |
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