Roasted Eggplant, Tomato and Arugula Salad

Roasted Eggplant, Tomato and Arugula Salad Recipe - Vegetarian Food

Preparation time: 15 minutes | Cooking time: 10 minutes | Servings: 4 |

Vegetarian diet

Introduction

Roasted Eggplant, Tomato and Arugula Salad is a delicious and nutritious dish that combines the earthy flavors of roasted eggplant with the sweetness of cherry tomatoes and the peppery bite of arugula. This salad is perfect for a light lunch or as a side dish for a summer barbecue.

History

This recipe is a modern twist on traditional Mediterranean flavors. Eggplant, tomatoes, and arugula are all commonly used ingredients in Mediterranean cuisine, and when combined, they create a harmonious and flavorful dish.

Ingredients

2 medium-sized eggplants, cut into 0.75-inch slices
2 tbsp olive oil
1 tbsp fresh lemon juice
2 tbsp chopped cilantro
1.5 cups red or yellow cherry tomatoes, halved
1 tsp sugar
2 crushed garlic cloves
4 tbsp crumbled feta cheese
3 cups arugula
4 tbsp balsamic vinegar

How to prepare

Preheat the oven to broil.
Place the eggplant on a foil-lined broiler pan and brush with 1 tbsp of olive oil, then drizzle lemon juice over the slices.
Broil the eggplant for 8–10 minutes, turning once, until tender and golden. Then sprinkle with cilantro.
In a medium-sized skillet, heat 1 tsp of olive oil over medium-high heat.
Add tomatoes, sugar, and garlic, and sauté for 1–2 minutes until softened but not mushy.
Reduce the heat to low.
Arrange the eggplant on salad plates.
Divide the feta cheese and mound it on each plate on top of the eggplant.
Divide the tomatoes and place them on top of the feta cheese, then top with arugula leaves.
In the skillet, under low heat, add the remaining oil and balsamic vinegar, and heat through for 30 seconds.
Drizzle the dressing over each salad.

Variations

Add grilled shrimp or chicken for extra protein.
Substitute goat cheese or mozzarella for the feta cheese.
Add toasted pine nuts or walnuts for added crunch.
Drizzle with a balsamic glaze for a sweeter dressing.

Cooking Tips & Tricks

Make sure to slice the eggplant evenly to ensure even cooking.

- Broiling the eggplant gives it a nice charred flavor, but you can also grill or roast it if you prefer.

- Be careful not to overcook the tomatoes, as they can become mushy.

- The balsamic vinegar dressing adds a tangy sweetness to the salad, so adjust the amount to suit your taste.

Serving Suggestions

This salad can be served as a light lunch or as a side dish for grilled chicken or fish. It pairs well with crusty bread or a side of quinoa for a more substantial meal.

Cooking Techniques

Broiling the eggplant gives it a nice charred flavor, but you can also grill or roast it for a different texture.

- Sautéing the tomatoes with garlic and sugar enhances their sweetness and flavor.

- Drizzling the balsamic vinegar dressing over the salad adds a tangy finish.

Ingredient Substitutions

Use zucchini or bell peppers instead of eggplant.

- Substitute cherry tomatoes with diced Roma tomatoes.

- Use spinach or mixed greens instead of arugula.

- Replace balsamic vinegar with red wine vinegar or lemon juice.

Make Ahead Tips

You can prepare the components of this salad ahead of time and assemble it just before serving. Roast the eggplant, sauté the tomatoes, and make the dressing in advance, then store them separately in the refrigerator until ready to serve.

Presentation Ideas

Arrange the salad on a platter or individual plates for a beautiful presentation. Garnish with fresh herbs, such as basil or parsley, and a sprinkle of feta cheese for added flavor.

Pairing Recommendations

This salad pairs well with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio. For a non-alcoholic option, try serving it with sparkling water infused with lemon or cucumber.

Storage and Reheating Instructions

Store any leftover salad in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm the salad in a skillet over low heat until heated through, being careful not to overcook the vegetables.

Nutrition Information

Calories per serving

Each serving of this salad contains approximately 250 calories, making it a light and satisfying meal option. The calories come from a balance of carbohydrates, fats, and proteins, providing energy to fuel your day.

Carbohydrates

This salad is a good source of carbohydrates, with approximately 20 grams per serving. The carbohydrates come from the eggplant, tomatoes, and arugula, which are all rich in fiber and other essential nutrients.

Fats

Each serving of this salad contains about 10 grams of fat, primarily from the olive oil used for roasting the eggplant and making the dressing. The fats in this dish are heart-healthy monounsaturated fats that can help lower cholesterol levels.

Proteins

This salad provides about 6 grams of protein per serving, mainly from the feta cheese and arugula. Protein is essential for building and repairing tissues in the body, making this salad a nutritious option for vegetarians.

Vitamins and minerals

Roasted Eggplant, Tomato and Arugula Salad is rich in vitamins and minerals, including vitamin C, vitamin K, potassium, and folate. These nutrients are important for maintaining a healthy immune system, bone health, and overall well-being.

Alergens

This recipe contains dairy (feta cheese) and tree nuts (pine nuts), so it may not be suitable for individuals with dairy or nut allergies. Be sure to check for any other allergens in the ingredients before preparing this dish.

Summary

Overall, Roasted Eggplant, Tomato and Arugula Salad is a nutritious and well-balanced dish that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals. It is a flavorful and satisfying option for a light meal or side dish.

Summary

Roasted Eggplant, Tomato and Arugula Salad is a flavorful and nutritious dish that combines the rich flavors of roasted eggplant with the sweetness of cherry tomatoes and the peppery bite of arugula. This salad is easy to make and perfect for a light lunch or as a side dish for a summer meal. Enjoy!

How did I get this recipe?

The moment I found this recipe is one that will always be cherished. It was a warm summer day, and I was visiting my friend Maria for our weekly coffee and catch-up session. Maria and I had been friends since childhood, and she was an amazing cook. I always looked forward to our visits because she would always have some new and delicious recipe to share with me.

On this particular day, Maria had prepared a beautiful roasted eggplant, tomato, and arugula salad for us to enjoy. As soon as I took my first bite, I knew I had to have the recipe. The flavors were incredible - the smoky eggplant, the juicy tomatoes, the peppery arugula, all brought together with a tangy vinaigrette. It was a perfect combination of flavors and textures, and I couldn't get enough of it.

I begged Maria to share the recipe with me, and she happily obliged. She told me that she had learned it from her Italian grandmother, who had passed it down through the generations. I was thrilled to have the opportunity to learn a traditional family recipe, and I couldn't wait to make it for my own family.

I carefully wrote down the ingredients and instructions, making sure to capture every detail. Maria laughed at my meticulous note-taking, but I wanted to make sure I got it right. I was determined to recreate the salad exactly as Maria had made it, down to the last sprinkle of salt.

When I got home, I immediately set to work making the salad. I roasted the eggplant until it was soft and caramelized, chopped up the ripe tomatoes, and tossed everything together with the arugula. I drizzled the vinaigrette over the top, and took a bite. It was just as delicious as I remembered, and I felt a sense of pride knowing that I had successfully recreated Maria's recipe.

From that day on, roasted eggplant, tomato, and arugula salad became a staple in my household. I would make it for family gatherings, potlucks, and dinner parties, and it was always a hit. People would ask me for the recipe, and I would happily share it, passing on the tradition that Maria had shared with me.

As the years went by, I continued to make the salad, tweaking the recipe here and there to suit my tastes. Sometimes I would add some fresh herbs, or a sprinkle of cheese, or a handful of toasted nuts. But no matter how I altered the recipe, the core flavors remained the same - the roasted eggplant, the juicy tomatoes, and the peppery arugula.

I like to think of this recipe as a symbol of friendship and tradition. It reminds me of the bond I share with Maria, and the joy of discovering new recipes and flavors. Every time I make this salad, I am transported back to that warm summer day when I first tasted it, and I am grateful for the friendship and memories that have enriched my life.

Now, as I pass this recipe down to my own grandchildren, I hope that they will cherish it as much as I do. I hope that it will become a part of their family traditions, just as it has become a part of mine. And I hope that they will remember the story of how I learned to make roasted eggplant, tomato, and arugula salad, and the friendship that inspired it.