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.
- 10 Mar 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
Herb and pistachio couscous
Perfect for a vibrant and healthy side dish or light main course.
11 Feb 2025Beef and pumpkin moussaka
Ideal for a cozy dinner, this recipe is sure to become a family favorite.
28 Mar 2025Eggplant, capsicum and bulgur salad
Easy to make and packed with nutritious ingredients, it's a delightful salad that can be served warm or cold.
26 Mar 2025Chargrilled eggplant and tomato bake
Perfectly baked and topped with parmesan, it’s a delicious and healthy choice for any meal.
28 Apr 2025Asparagus noodles with pesto
Enhanced with a hint of lemon zest, red pepper flakes, and peppery arugula, it's a healthy and flavorful meal you'll love! Ready in just under 30 minutes, it's the perfect light and savory dish for any occasion.
16 Mar 2025Lemon parmesan chickpea salad with fresh herbs
Perfect for a light lunch or side dish, it's a healthy and delicious option packed with nutrients.
26 Feb 2025