Mediterranean Roasted Eggplant Salad
Plant-based | Mediterranean | High-protein | Make-ahead friendly | Oil-free option
Silky roasted eggplant, tender artichoke hearts, creamy beans, and crunchy pumpkin seeds tossed in a bright lemon-herb dressing. This salad packs 27g of protein and 17g of fiber per serving — substantial enough as a main or perfect as a side.
Ingredients
Section titled “Ingredients”| Ingredient | Amount | Notes |
|---|---|---|
| Large eggplant | 2 (or 4 medium) | ~1.8 kg total, skin on |
| Artichoke hearts (jarred in brine) | 2 × 14 oz jars | Quartered or whole; reserve the brine |
| For the salad | ||
| Black soybeans (or white beans, chickpeas, edamame) | 3 cups | ~2 × 15 oz cans, drained and rinsed |
| Fresh parsley | 1 cup | Chopped; or dill, basil, mint |
| Pumpkin seeds | ⅔ cup | Raw or toasted; sunflower seeds also work |
| Salt | To taste | |
| For the dressing | ||
| Reserved artichoke brine | 1 cup | The liquid from draining the jars |
| Lemon juice | 2 large lemons | Freshly squeezed |
| Tahini | ¼ cup | Optional but recommended for creaminess |
| Garlic cloves | 4 | |
| Dijon mustard | 4 tsp | Or stone-ground mustard |
| Dried Italian seasoning | 2 tsp | Or oregano |
| Onion powder | 1 tsp |
Method
Section titled “Method”- Get all ingredients ready.
- Preheat oven: To 425°F (220°C). Line two large baking sheets with parchment paper.
- Cut eggplant: Slice into 1-inch thick rounds, then cut each round into 1-inch cubes.
- Roast eggplant: Spread cubes in a single layer on the prepared sheets — don’t overcrowd. For oil-free, sprinkle with salt and roast. For extra browning, lightly spray with oil. Roast 30-40 minutes until tender and deeply browned, flipping halfway through.
- Reserve brine: Drain the artichoke hearts, reserving 1 cup of the brine for the dressing.
- Chop artichokes: Roughly chop into bite-sized pieces.
- Make the dressing: Add reserved brine, lemon juice, tahini, garlic, Dijon, Italian seasoning, and onion powder to a blender. Blend until smooth. Or finely mince the garlic and whisk everything together in a bowl.
- Assemble: In a large bowl, combine roasted eggplant, chopped artichoke hearts, beans, parsley, and most of the pumpkin seeds. Pour dressing over and gently toss until evenly coated.
- Serve: Taste and adjust salt. Garnish with remaining pumpkin seeds and extra parsley.
Don’t overcrowd the baking sheets: Spread eggplant in a single layer so it roasts instead of steaming. Use two sheets if needed.
Pumpkin seed crunch: Reserve some pumpkin seeds to sprinkle on top just before serving for maximum crunch.
Taste before salting: Artichoke brines vary in sodium — always taste the dressed salad before adding salt.
Low-sodium option: Use ½ cup brine + ½ cup water in the dressing if your artichokes are particularly salty.
Storage
Section titled “Storage”- Refrigerate: Keeps up to 4 days in an airtight container. Flavors develop and improve overnight.
- Do not freeze: Eggplant becomes too soft once thawed.
- Meal prep: Make the full recipe, portion into containers, and enjoy cold or at room temperature throughout the week.
Nutrition (per serving, 6 servings)
Section titled “Nutrition (per serving, 6 servings)”- Calories: ~400
- Protein: 27g
- Carbs: 39g
- Fiber: 17g
- Fat: 20g
Source: Cooking For Peanuts — Mediterranean Roasted Eggplant Salad by Nisha Melvani, RDN
Prep: 10 min | Cook: 40 min | Serves: 6