Medically reviewed by Shahzadi Devje, Registered Dietitian (RD) & Licensed Diabetes Educator (CDE)

Looking out for nutritious salads? You are in the correct place! This air fryer eggplant and chickpeas salad is jam-packed with healthful ingredients like parsley, onion, cucumber and tomatoes. The very best half? It is wealthy in protein and fibre, which makes it filling and ultimate as a diabetes salad, too. This recipe is vegan, gluten free and a part of my heart healthy and diabetes diet friendly collection.

a perspective image of a bowl of salad made of chickpeas , cucumbers and tomatoes with another bowl and white flowers in the background.

Certainly, the eggplant is the star of the present right here. As a registered dietitian and certified diabetes educator, I will definitely get into the entire spiel of making ready eggplant, diet info of eggplant, its well being advantages, and a few FAQs.

However first, I have to confess that there is been a number of eggplant enthusiasm in our house these days for the reason that children cherished the Indian Eggplant Curry (Brinjal Curry) and Mr. D’s favorite has all the time been Baingan Bharta. I am not complaining, although, as I am keen on eggplant too!

In the event you do the entire “eggplant in air fryer” proper, it would rework into attractive cubes of deeply charred eggplant with a crispy exterior and a tender, melt-in-your-mouth inside heart. The air fryer does a stellar job of guaranteeing the eggplant would not get soggy and retains all its juices locked in.

What’s extra, air fryer eggplant provides the salad a pleasant smoky flavour, complemented by the vibrancy of the parsley, onion, cucumber and tomatoes. The chickpeas add heartiness and bulk, whereas the avocado affords creaminess and wholesome fat. And it is all bundled along with tart lemon and tangy sumac.

Components

At present’s recipe of air fryer eggplant has no breading or batter. As a substitute, the hot button is to offer it a great coat of avocado oil, salt and turmeric for added flavour. Additionally, I sometimes do not lower the uncooked eggplant into slices however somewhat into small cubes. This helps the air fryer do its job of making crispy eggplant — with char galore. Admittedly, I can not assist however eat them proper out of the air fryer!

food ingredients on a wooden board including chickpeas, eggplants, tomatoes and spices.

To create this air fryer eggplant and chickpeas salad, this is all you want:

  • Eggplant: on this specific recipe, I exploit Asian eggplant, an extended and skinny selection.
  • Avocado oil: or another excessive smoke level oil like olive oil or grapeseed oil. You might also use cooking spray with this methodology.
  • Salt: to assist extract the moisture from the eggplant and season it.
  • Turmeric: it is a pantry staple for additional flavour and exquisite color. Though, you might also use paprika and even higher – smoked paprika.
  • Chickpeas: canned chickpeas work like a appeal on this recipe, however you can too prepare dinner your personal from dry chickpeas. Nonetheless, in case you are utilizing canned, drain and rinse them properly. That means, there’s much less moisture build-up in your salad.
  • Parsley: for oodles of freshness and flavour. Alternatively, you might use cilantro (coriander) or mint.
  • Onion: I like purple onion on this recipe, however you possibly can additionally omit it when you’re not a fan of onions.
  • Cucumber: it is the proper alternative for crunch and deliciousness. For instance, an English cucumber is my go-to.
  • Tomatoes: grape candy cherry tomatoes work significantly properly, particularly in the event that they’re good and agency. That is as a result of they’re much less prone to flip mushy in your salad.
  • Lemon: the addition of lemon, or any citrus for that matter is a superb solution to management the quantity of oil and salt in your recipes. Equally, you possibly can additionally use lime or orange juice.
  • Sumac: for a zesty citrusy appeal. This should not be skipped as a result of it actually provides to the salad’s character. Sumac could also be bought at your native retailer or at a Persian store.

Directions

To be trustworthy, many of the work goes into chopping, dicing and slicing the salad substances. I like to recommend doing all that prep work beforehand or whereas the eggplant is air frying to make your life simpler. That means, every thing is able to go for meeting.

This is methods to make air fryer eggplant and chickpeas salad:

To start with, lower the eggplant into small, even-sized cubes. I discover it useful first to chop the eggplant in quarters lengthwise after which slice it into small cubes.

  1. To launch the moisture from the eggplant, place the cubes on a big plate or bowl, season with salt, and allow them to sit for half-hour. This permits the salt to attract out the moisture from the eggplant (Step 1).
  2. After half-hour, you’ll truly discover the moisture droplets on the floor of the eggplant cubes. Use a clear dishcloth or paper towel to softly press and blot the eggplant cubes dry. It is a essential step as a result of if there’s an excessive amount of moisture on them, they will not air fry properly – leading to soggy eggplant (Step 2).
  3. Now it is time to season! Add avocado oil and sprinkle the cubes with turmeric. Then, toss to coat totally (Step 3).
  4. Subsequent, place the eggplant within the air fryer baskets, ensuring to not overcrowd the items. Air fry the eggplant at 400F for 15-20 minutes, shaking the basket midway by means of cooking (Step 4).
  5. As soon as the eggplant cubes are cooked, take away them from the air fryer and place them in a big bowl (Step 5).
  6. Now it is time to assemble the chickpeas salad. Start by including chickpeas, cucumber, tomatoes, parsley, onion, lemon and sumac to a big bowl and toss to mix (Step 6).
  7. Then, add the air fryer eggplant together with the avocado items and toss gently. (Steps 7-8).

This air fryer eggplant and chickpea salad might be served as is or with some pita bread or naan on the aspect. It additionally makes for an ideal lunch field salad — pack it up in a reusable container, and also you’re good to go!

You could find the entire ingredient listing and detailed directions within the recipe card beneath.

Suggestions

  • When making ready eggplant, lower it into small cubes in order that they prepare dinner evenly and do not get soggy.
  • Season the eggplant with salt, avocado oil and turmeric (or your required spices) for additional flavour.
  • You wish to keep away from overcrowding the air fryer basket. This can assist be sure that they prepare dinner evenly and get crispy. You possibly can both ship the eggplant in two batches or when you have a twin air fryer, make the most of each baskets for finest outcomes.
  • In the event you’re utilizing canned chickpeas, drain and rinse them properly earlier than including them to the salad.
  • Add contemporary herbs like parsley, mint or cilantro (coriander) for additional flavour.

Vitamin data per serving

Under you will see that the diet data for one serving of air fryer eggplant and chickpeas salad:

  • 41 g internet carbs
  • 17 g protein per serving
  • A wonderful supply of fibre (68% DV)
  • A powerful supply of vitamin A (31% DV)
  • A terrific supply of vitamin C (61% DV)
  • An distinctive supply of iron (33% DV)

P.c Each day Values are primarily based on a 2000-calorie food regimen. Interpretation of DVs from US FDA.

How lengthy ought to I prepare dinner eggplant within the air fryer?

Very first thing first, you may put eggplant within the air fryer.

I wish to prepare dinner eggplant within the air fryer for salads as a result of it is a fast and straightforward solution to prepare dinner them, and so they all the time come out good and crispy.

The cooking time will range relying on how giant or small you have lower the eggplant. You wish to prepare dinner at 400F for 15-20 minutes, shaking the basket midway by means of cooking. In the event you’d favor them to be softer, prepare dinner them for much less time.

It might come as a shock, however you may roast a complete eggplant within the air fryer; the cooking time shall be round half-hour. The vital factor is to verify it is seasoned properly with salt, oil and spices.

Storing eggplant

If you’re not utilizing eggplant, you may retailer it within the fridge. Simply be certain to place it in a bag or container and use it inside a couple of days. That means, it will not spoil.

Equally, you can too freeze eggplant. On this case, lower it into cubes, blanch them for 2 minutes, and place them in a freezer-safe bag or container. The eggplant will hold within the freezer for as much as six months.

If you’re prepared to make use of frozen eggplant, thaw it in a single day within the fridge after which prepare dinner it as you’ll contemporary eggplant.

two bowls of salad made of chickpeas and cucumbers and herbs styled on top of a netted place mat.

How one can retailer air fryer eggplant and chickpeas salad

Though this air fryer eggplant and chickpea salad is finest loved contemporary, I believe it tastes even higher the subsequent day. That is as a result of the flavours have time to meld and develop fantastically. Within the occasion, you might have leftover salad, hold it within the fridge for as much as two to 3 days — so long as the salad is saved in a reusable container with a tightly fitted lid.

Vitamin info of eggplant

Eggplant has been utilized in conventional drugs for hundreds of years, and it is nonetheless being studied immediately.

The nutrition facts of eggplant (100 grams) are as follows:

Nutrient and energy Quantity %DV
Copper 0.1 mg 11%
Dietary Fiber 3 g 11%
Fats 0.2 g 0%
Magnesium 14 mg 3%
Manganese 0.2 mg 9%
Potassium 229 mg 5%
Protein 1 g 2%
Sodium 2 mg 0%
Niacin 0.6 mg 4%
Whole carbohydrate 5.9 g 2%
Vitamin B6 0.1 mg 6%
Vitamin C 2.2 mg 2%
Vitamin Ok 3.5 mcg 3%
Energy 25 kcal

Eggplant well being advantages

Eggplant comprises antioxidants that may assist shield cells from harm.

What’s extra, one small randomized managed trial confirmed that consuming eggplant each day might assist lower blood pressure.

One other review mentioned that eggplant might possess anti-inflammatory, antidiabetic, and cholesterol-lowering results. For instance, eggplant’s antioxidant properties would possibly assist control diabetes by hindering the motion of α-amylase and α-glucosidase. Each of those enzymes are concerned within the digestion of carbohydrates.

Moreover, it is potential that eggplant might decrease levels of cholesterol. Based on scientists concerned within the above overview, eggplant has been proven to be useful in treating metabolic syndrome and its related issues.

Metabolic syndrome is a situation that is characterised by a cluster of danger components, together with hypertension, weight problems, and insulin resistance. These components improve the probability of creating heart disease, stroke, and type 2 diabetes.

For one factor, eggplant is a low-calorie vegetable. For instance, a 100-gram uncooked eggplant has little or no protein, fats, or sodium, and even decrease ranges of carbohydrates, B-vitamins, nutritional vitamins C and Ok, magnesium, and potassium.

Eggplant is an effective supply of dietary fibre and minerals reminiscent of copper and manganese, that are vital for power manufacturing, bone and connective tissue well being, and antioxidant defence.

You requested: Does eggplant have protein?

The protein content material of eggplant could be very low. The truth is, a 100-gram uncooked eggplant comprises just below one gram of protein. Because of this eggplant is not the perfect supply of protein.

What’s extra, the protein in eggplant is “incomplete,” which signifies that it would not comprise all of the important amino acids your physique wants.

Because of this, I’ve chosen to pair it with chickpeas on this recipe, that are a unbelievable supply of plant-based protein, and have the entire vital amino acids. Moreover, chickpeas are additionally excessive in dietary fibre and lots of nutritional vitamins and minerals.

What are your eggplant pairings? Let me know within the feedback beneath.

Desi~liciously Yours,

;

close up image of a bowl of salad made of chickpeas, cucumbers, tomatoes and herbs with another bowl in the background.

I would love to listen to from you when you do that simple air fryer eggplant and chickpeas salad recipe! Depart a remark, charge it, or share a photograph and hashtag #desiliciousrd on Instagram. I can not wait to see your photographs.

Air Fryer Eggplant and Chickpeas Salad


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Looking out for nutritious salads? You are in the correct place! This air fryer eggplant and chickpeas salad is jam-packed with healthful substances like parsley, onion, cucumber and tomatoes. The very best half? It is excessive in protein and fibre, which makes it filling and ultimate as a diabetes salad, too. This recipe is vegan, gluten free and a part of my coronary heart wholesome and diabetes food regimen pleasant collection.

Prep Time30 minutes

Prepare dinner Time15 minutes

Whole Time45 minutes

Delicacies Mediterranean

Servings: 4 servings

close up image of a bowl of salad made of chickpeas, cucumbers, tomatoes and herbs.

Directions

  • To launch the moisture from the eggplant, place the cubes on a big plate or bowl, sprinkle with salt, and allow them to sit for half-hour

  • After half-hour, use a clear dishcloth or paper towel to softly press and blot the eggplant cubes dry. It is a essential step as a result of if there’s an excessive amount of moisture on them, they will not air fry properly – leading to soggy eggplant

  • Coat the cubes with avocado oil,and turmeric. Toss to coat totally

  • Place the eggplant within the air fryer baskets, ensuring to not overcrowd the cubes. Air fry at 400F for 15-20 minutes, shaking the hampers midway by means of cooking

  • As soon as the eggplant is cooked, take away the cubes from the air fryer and place them in a big bowl

  • To assemble the salad, add chickpeas, cucumber, tomatoes, parsley, onion, lemon and sumac to a big bowl and toss to mix

  • Add the air fryer eggplant together with the avocado items and toss gently to mix. Get pleasure from!

Notes

  • When making ready eggplant, lower it into small cubes in order that they prepare dinner evenly and do not get soggy.
  • Season the eggplant with salt, avocado oil and turmeric (or your required spices) for additional flavour.
  • You wish to prepare dinner the eggplant in batches to keep away from overcrowding the air fryer basket. This can assist be sure that they prepare dinner evenly and get crispy.
  • In the event you’re utilizing canned chickpeas, drain and rinse them properly earlier than including them to the salad.
  • Add contemporary herbs like parsley, mint or cilantro (coriander) for additional flavour.

Vitamin Information

Air Fryer Eggplant and Chickpeas Salad

Quantity Per Serving

Energy 386
Energy from Fats 108

% Each day Worth*

Fats 12g18%

Saturated Fats 1g5%

Polyunsaturated Fats 3g

Monounsaturated Fats 6g

Sodium 900mg38%

Potassium 985mg28%

Carbohydrates 58g19%

Fiber 17g68%

Sugar 11g12%

Protein 17g34%

Vitamin A 1550IU31%

Vitamin C 50mg61%

Calcium 127mg13%

Iron 6mg33%

* P.c Each day Values are primarily based on a 2000 calorie food regimen.

Please be aware the dietary evaluation values are estimates and ideas. This diet info desk doesn’t know your life – your physique, together with your starvation and satiety cues, change each day. It is okay to eat kind of. Say no to meals guilt and as a substitute embrace conscious consuming.