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I have been experimenting with marinating, preserving and fermenting vegetables a lot over the past few years — they are such a handy thing to have on hand in the fridge to add to a throw-together healthy low-carb meal.
I always keep some kind of greens in the fridge and eggs, so at times when that’s literally all the fresh ingredients I have in the fridge, I’ll grab a jar of whatever bottled veggies I have and add a spoonful on top — it’s a great way to add flavour and texture and make any keto meal a lot more interesting.
These eggplants aka aubergines take on the flavour of their marinade beautifully. You can adjust the chillies to your liking — the amount below with add a slight heat but it won't be overbearing. Asides from adding to your favorite dish, these are also a great addition to a healthy low-carb antipasto platter.
A note on salting — I’m sure you’ve seen plenty of recipes calling for eggplant to be salted before it’s cooked. I personally find that if you are grilling and then marinating your eggplant, you don’t need to salt it, especially if you are using fresh eggplants (look for ones in the markets that are hard, and cook with them straight away).
Hands-on Overall
Serving size 3 slices
Nutritional values (per 3 slices)
Net carbs2.4 grams
Protein0.8 grams
Fat10.4 grams
Calories112 kcal
Calories from carbs 9%, protein 3%, fat 88%
Total carbs5 gramsFiber2.5 gramsSugars2.7 gramsSaturated fat1.4 gramsSodium293 mg(13% RDA)Magnesium11 mg(3% RDA)Potassium177 mg(9% EMR)
Ingredients (makes 8 servings, about 24 slices)
- 2 small eggplants (about 600 g/ 1.3 lb)
- 2 tbsp extra virgin olive oil (30 ml)
- 2 tsp dried Italian herbs such as oregano, thyme and basil
- 1 tsp sea salt
- 3-4 small dried chillis or 1-2 tsp chilli flakes, to taste
- 1/2 cup extra virgin olive oil (120 ml/ 4 fl oz)
- 1/3 cup white wine vinegar or apple cider (80 ml/ 2.7 fl oz)
Nutrition facts are estimated as most of the marinating ingredients (olive oil and vinegar) won't be consumed.
Instructions
- Slice the eggplant lengthways into 1/2 cm (1/4 inch) strips (each of the eggplants should yield about 12 slices). Preheat a barbecue or griddle pan to medium-high. Use the 2 tablespoons of olive oil to brush the eggplant on both sides.
- Cook on both sides until browned, about 1-2 minutes per side.
- Add the salt, vinegar and olive oil to a small jug and mix well until the salt is dissolved.
- Arrange the eggplants, dried chillies and herbs in a jar, and pour over the vinegar mixture.
- Allow to marinate in the fridge at least one day before eating.
- Lasts up to two weeks in a sealed jar in the fridge. Note that the olive oil may harden in the fridge — bring to room temperature before consuming.
The Best Ever Marinated Eggplant
Step by Step
Ingredients
- 2 small eggplants (about 600 g/ 1.3 lb)
- 2 tbsp extra virgin olive oil (30 ml)
- 2 tsp dried Italian herbs such as oregano, thyme and basil
- 1 tsp sea salt
- 3-4 small dried chillis or 1-2 tsp chilli flakes, to taste
- 1/2 cup extra virgin olive oil (120 ml/ 4 fl oz)
- 1/3 cup white wine vinegar or apple cider (80 ml/ 2.7 fl oz)
Instructions
- Slice the eggplant lengthways into 1/2 cm (1/4 inch) strips (each of the eggplants should yield about 12 slices). Preheat a barbecue or griddle pan to medium-high. Use the 2 tablespoons of olive oil to brush the eggplant on both sides.
- Cook on both sides until browned, about 1-2 minutes per side.
- Add the salt, vinegar and olive oil to a small jug and mix well until the salt is dissolved.
- Arrange the eggplants, dried chillies and herbs in a jar, and pour over the vinegar mixture.
- Allow to marinate in the fridge at least one day before eating.
- Lasts up to two weeks in a sealed jar in the fridge. Note that the olive oil may harden in the fridge — bring to room temperature before consuming.
Nutrition (per serving, 3 slices)
Calories112kcal
Net Carbs2.4g
Carbohydrates5g
Protein0.8g
Fat10.4g
Saturated Fat1.4g
Fiber2.5g
Sugar2.7g
Sodium293mg
Magnesium11mg
Potassium177mg
Detailed nutritional breakdown (per 3 slices)
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