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Healthy Air Fryer Eggplant And Chickpeas Salad
On the lookout for nutritious salads? You're in the right place! This air fryer eggplant and chickpeas salad is jam-packed with wholesome ingredients like parsley, onion, cucumber and tomatoes. The best part? It's high in protein and fibre, which makes it filling and ideal as a diabetes salad, too. This recipe is vegan, gluten free and part of my heart healthy and diabetes diet friendly series.
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:
Calories: 478kcal (24%)Carbohydrates: 57g (19%)Protein: 16g (32%)Fat: 26g (40%)Saturated Fat: 3g (15%)Polyunsaturated Fat: 3gMonounsaturated Fat: 15gSodium: 896mg (37%)Potassium: 1346mg (38%)Fiber: 21g (84%)Sugar: 4g (4%)Vitamin A: 1653IU (33%)Vitamin C: 58mg (70%)Calcium: 119mg (12%)Iron: 4mg (22%)
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.
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