Looking for a salad that’s both delicious and nutritious? You’re in luck! This air fryer eggplant and chickpeas salad is loaded with fresh ingredients like parsley, onion, cucumber, and tomatoes. It’s also packed with protein and fibre, making it satisfying—and with anti-inflammatory perks to boot.
You know what’s been stealing the spotlight in our kitchen lately? This versatile veggie! As a registered dietitian, I could dive into all the nutritional goodness it offers, but let me just say, it’s been a hit at home. The kids are obsessed with this Indian Eggplant Curry (Brinjal Curry), while Mr. D can’t get enough of his favorite, Baingan Bharta. And honestly, I’m not complaining—I’m pretty smitten with it too!
Lately, we’ve been obsessed with nailing the ‘eggplant in air fryer’ technique. When you get it just right, those simple pieces transform into charred cubes with a crispy outside and a melt-in-your-mouth center.
Now, imagine this flavor-packed eggplant joining forces in a plant based salad—its smoky goodness blending with fresh parsley, onion, cucumber, and tomatoes. Chickpeas add a hearty touch, while creamy avocado brings in those healthy fats. All tied together with a zesty hit of lemon and tangy sumac.
Ingredients
Today’s healthy Asian eggplant recipe takes a different route—no breading, batter or frying involved. It’s all about a drizzle of avocado oil, a sprinkle of salt, and a touch of turmeric for that delightful kick of flavour to create an anti inflammatory recipe.
To create this chickpeas salad, here’s all you need:
- Eggplant: I go for Asian eggplant in this recipe—it’s that long, slender type.
- Oil: Think avocado oil or even olive oil with a high smoke point. A good old cooking spray works too!
- Salt: Does two jobs here: pulls out moisture from the eggplant and seasons it up.
- Turmeric: This spice? Adds a lovely colour and a pop of flavour. Paprika or smoked paprika could rock it too.
- Chickpeas: Canned is convenient, just rinse them well to avoid extra moisture. Or go DIY with dry chickpeas.
- Parsley: Freshness booster! If you’re not into parsley, cilantro or mint could do the trick.
- Onion: I’m all about the red onion vibe here, but it’s totally okay to skip it if onions aren’t your thing.
- Cucumber: Crunch master! I swear by English cucumbers—they bring the perfect crunch factor.
- Tomatoes: Firm and sweet grape or cherry tomatoes steal the show without going all mushy.
- Lemon: A splash of lemon juice controls the oil and salt—lime or orange juice could work too.
- Sumac: You’ve got to try this—adds a zesty citrus kick. Check out your local or Persian shop to grab some. It’s the secret sauce for this salad’s vibe!
Tip for the Beginner Cook
Truth be told, the real effort lies in the chopping, dicing, and slicing of the salad fixings. Here’s a pro tip: tackle all that prep work ahead of time or multitask while the eggplant works its magic in the air fryer. This prep-ahead strategy makes assembling the salad a breeze, with everything prepped and ready to go.
Instructions
Alright, let’s dive into making it! To get it just right, start by quartering your eggplant lengthwise, then chop it into small, even cubes. This little trick makes sure everything cooks up perfectly and gives you that amazing texture we’re after.
You can enjoy this salad on its own or pair it with some warm pita bread or naan. It’s also perfect for lunch on the go—just pack it in a reusable container, and you’re all set!
You can find the complete ingredient list and detailed instructions in the recipe card below.
Nutrition highlights
Eggplant is a powerhouse of nutrition:
- Antioxidant-Rich Support: Eggplant brings a wealth of antioxidants, acting as a shield for your cells.
- Potential Blood Pressure Aid: It shows the potential to help lower blood pressure levels.
- Anti-Inflammatory Benefits: Eggplant’s properties lend a hand in combating inflammation.
- Impact on Diabetes and Metabolic Syndrome: It plays a noteworthy role in managing diabetes and metabolic syndrome.
How long should I cook eggplant in the air fryer?
First thing first, you can put eggplant in the air fryer.
I like to cook eggplant in the air fryer for salads because it’s a quick and easy way to cook them, and they always come out nice and crispy.
The cooking time will vary depending on how large or small you’ve cut the eggplant. You want to cook at 400F for 15-20 minutes, shaking the basket halfway through cooking. If you’d prefer them to be softer, cook them for less time.
It may come as a surprise, but you can roast a whole eggplant in the air fryer; the cooking time will be around 30 minutes. The important thing is to make sure it’s seasoned well with salt, oil and spices.
Food safe storage
While this air fryer eggplant and chickpea salad is delightful when freshly made, it truly shines the following day. The flavours meld and evolve beautifully over time. If you happen to have leftovers, storing them in the fridge in a sealed reusable container keeps it fresh for two to three days. The key is a tightly fitted lid to maintain its deliciousness.
I’d love to hear about your experience with this recipe! Leave a comment, rate the recipe, and don’t forget to tag me on Instagram (@DesiliciousRD) when you recreate this delicious breakfast. Share your photos for a chance to be featured!
Ingredients
- 3 eggplant, Asian, washed. To prepare the eggplant, cut off the ends and then cube the eggplant into small pieces. I find it easiest to do this by cutting the eggplant in quarters lengthwise and then slicing it into cubes.
- 1½ tsp salt, sea salt
- 2 tbsp avocado oil
- 1 tsp turmeric powder
- 1 cucumber, washed, sliced into cubes
- 1 cup cherry tomatoes, washed, cut in half lengthways
- 1 cup parsley, packed cup, washed, finely chopped
- 4 cups chickpeas, canned, drained and thoroughly washed
- 2 avocados, cut into medium chunks
- ½ red onion, large, finely chopped
- 1 lemon, fresh juice
- 1 tbsp sumac, powder
Equipment
- 1 air fryer
Instructions
- To release the moisture from the eggplant, place the cubes on a large plate or bowl, sprinkle with salt, and let them sit for 30 minutes
- After 30 minutes, use a clean dishcloth or paper towel to gently press and blot the eggplant cubes dry. This is a crucial step because if there's too much moisture on them, they won't air fry well – resulting in soggy eggplant
- Coat the cubes with avocado oil,and turmeric. Toss to coat thoroughly
- Place the eggplant in the air fryer baskets, making sure not to overcrowd the cubes. Air fry at 400F for 15-20 minutes, shaking the baskets halfway through cooking
- Once the eggplant is cooked, remove the cubes from the air fryer and place them in a large bowl
- To assemble the salad, add chickpeas, cucumber, tomatoes, parsley, onion, lemon and sumac to a large bowl and toss to combine
- Add the air fryer eggplant along with the avocado pieces and toss gently to combine. Enjoy!
Notes
Tips for recipe success
- Even Cooking: Opting for smaller eggplant cubes ensures uniform cooking.
- Avoid Overcrowding: Cooking the eggplant in batches allows proper air circulation in the air fryer, ensuring each cube crisps up evenly, delivering a satisfying crunch in every bite.
- Prep Chickpeas: Draining and rinsing canned chickpeas removes excess starch and moisture to prevent sogginess.
- Herbaceous Touch: Incorporating fresh herbs like parsley, mint, or cilantro adds not only a pop of colour but also a layer of complexity and freshness to elevate the overall taste profile of your salad.
Nutrition Information:
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.