Mediterranean Grilled Eggplant Recipe – Healthy, Flavorful & Easy

Eggplant is a staple in Mediterranean cuisine, offering a rich, meaty texture that absorbs flavors beautifully. Mediterranean Grilled Eggplant Recipe is a perfect way to enjoy this nutritious vegetable, featuring a smoky char, a touch of olive oil, and aromatic herbs. Whether served as a side dish, appetizer, or part of a main course, this dish is packed with flavors and nutrients. The combination of grilled eggplant, lemon juice, garlic, and Mediterranean spices makes it a delightful addition to any meal. Plus, it’s low in carbs, vegan, and gluten-free, making it suitable for various dietary needs.

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Nutrition & Health Benefits

Grilled eggplant is a nutritious and healthy option, offering a good source of fiber, vitamins, and minerals. Here’s the approximate nutrition breakdown per serving:

• Calories: 120 kcal
• Carbohydrates: 12g
• Protein: 2g
• Fat: 8g
• Fiber: 4g
• Vitamin C: 8% of Daily Value
• Potassium: 320mg
• Iron: 4% of Daily Value

Eggplant is also high in antioxidants and polyphenols, which help reduce inflammation and improve heart health. The addition of olive oil and garlic further enhances its benefits, offering heart-healthy fats and immune-boosting properties.

Recipe Details

• Prep Time: 10 minutes
• Active Time: 15 minutes
• Resting Time: 10 minutes
• Total Time: 35 minutes
• Cuisine: Mediterranean
• Course: Side Dish, Appetizer
• Servings: 4

Equipment Needed

• Grill pan or outdoor grill
• Mixing bowl
• Basting brush
• Tongs
• Knife and cutting board

Ingredients

• 2 medium eggplants, sliced into ½-inch rounds
• 3 tbsp extra virgin olive oil
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp smoked paprika
• ½ tsp sea salt
• ½ tsp black pepper
• Juice of 1 lemon
• 2 tbsp fresh parsley, chopped
• ½ cup crumbled feta cheese (optional, for garnish)
• 1 tbsp balsamic vinegar (optional, for extra flavor)

Instructions

Step 1: Prepare the Eggplant

1. Wash and slice the eggplants into ½-inch thick rounds.
2. Sprinkle salt over the slices and let them rest for about 10 minutes to draw out excess moisture. Pat them dry with a paper towel.

Step 2: Make the Marinade

3. In a small bowl, whisk together olive oil, minced garlic, oregano, smoked paprika, salt, black pepper, and lemon juice.
4. Brush both sides of each eggplant slice with the marinade using a basting brush.

Step 3: Grill the Eggplant

5. Preheat the grill or grill pan over medium-high heat.
6. Place the eggplant slices on the grill and cook for about 5-7 minutes per side until they are tender and have grill marks.

Step 4: Rest and Serve

7. Remove the grilled eggplant from the heat and let them rest for about 5 minutes.
8. Drizzle with balsamic vinegar (if using) and garnish with fresh parsley and crumbled feta cheese.
9. Serve warm as a side dish, appetizer, or over a bed of quinoa, couscous, or salad.

Serving Suggestions

• As a side dish: Pairs well with grilled meats, seafood, or Mediterranean-style hummus and pita.
• In a wrap: Add it to a whole wheat pita with tzatziki, tomatoes, and greens.
• Over grains: Serve over quinoa, farro, or couscous for a complete meal.
• With dips: Serve alongside baba ganoush or hummus for a Mediterranean platter.

Storage & Reheating

• Refrigeration: Store leftovers in an airtight container for up to 3 days.
• Reheating: Warm in a skillet over medium heat or in the oven at 350°F for 5-7 minutes.
• Freezing: Not recommended, as the texture may become too mushy.

Conclusion

This Mediterranean Grilled Eggplant Recipe is a simple yet delicious way to enjoy eggplant with bold flavors and health benefits. Whether you’re looking for a quick side dish or a plant-based meal option, this recipe is a must-try. With its smoky aroma and tender texture, it’s bound to be a favorite at your dining table. Give it a try, and enjoy the taste of the Mediterranean at home!

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Ashley Doyle

I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.