Marinated Eggplant And Bell Pepper Salad Recipe
This marinated eggplant and bell pepper salad is full of bold flavor, bright colors, and healthy ingredients! Tender strips of sautéed eggplant and sweet bell peppers are combined with fresh parsley and garlic, then tossed in a tangy soy-vinegar marinade that soaks into every bite. It’s the perfect make-ahead side dish or light lunch that gets even better after chilling!
Servings: 4
Calories: 149kcal
Equipment
- Non-stick Frying pan
- Large mixing bowl
- Paper towels
Ingredients
- 1 eggplant
- 1 red bell pepper
- 1 onion
- ½ bunch parsley chopped
- 3 garlic cloves minced
- 2 tbsp soy sauce
- 2 tbsp red wine vinegar
- 1 tsp sugar
- 1 tsp mustard
- 1 tsp salt
- 2 tbsp olive oil divided
- ¼ cup pumpkin seeds optional
Instructions
- Cut eggplant into strips, sprinkle with salt, toss, and set aside for 15 minutes to release moisture.
- While the eggplant rests, slice the bell pepper and onion. Heat 1 tbsp olive oil in a frying pan over medium-high heat and cook bell pepper and onion for 6 minutes, stirring occasionally. Remove from pan.
- Pat the salted eggplant dry using paper towels. Add remaining oil to the pan, cook eggplant for 6 minutes until browned and tender.
- In a large bowl, combine soy sauce, red wine vinegar, sugar, mustard, and minced garlic to make the marinade.
- Add cooked eggplant, bell pepper, onion, parsley, and optional pumpkin seeds to the bowl. Toss until everything is coated. Cover and refrigerate for at least 2 hours.
Notes
- Letting the eggplant sit with salt helps remove bitterness and prevents it from getting soggy when cooked.
- This salad tastes even better after chilling, so it’s perfect to make ahead!
Nutrition
Calories: 149kcal | Carbohydrates: 14g | Protein: 4g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.003g | Sodium: 1108mg | Potassium: 470mg | Fiber: 5g | Sugar: 8g | Vitamin A: 1560IU | Vitamin C: 53mg | Calcium: 38mg | Iron: 2mg