Eggplant Salad - Dukan

Name: Eggplant Salad - Dukan
Ingredients: 1 package of frozen eggplants (or 3 fresh eggplants) 1 raw egg yolk 2-3 green onion stalks 2 tablespoons of 0% yogurt 1 teaspoon of sugar-free mustard salt; pepper

Appetizers - Eggplant Salad - Dukan by Anamaria H. - Recipia

Eggplant salad without mayonnaise, adapted for the Dukan diet, is something I make most often when I have roasted eggplants stored in the freezer. It's the kind of recipe that you prepare quickly and with minimal steps. Yogurt and a little mustard take the place of mayonnaise, while green onions add freshness. It doesn't have that rich taste of the classic version, but for days when you need something lighter, it works well. Quick info Total time: approximately 30 minutes (with already roasted or frozen eggplants) Preparation time: 15-20 minutes Cooking time: variable, only if using raw eggplants (not specified in the source) Servings: 2-3 people, depending on how much salad you eat in one meal Difficulty: easy Recipe type: appetizer, salad, suitable for the Dukan diet or other low-fat diets Ingredients 1 package of frozen eggplants (approx. 400-500 g) or 3 medium-sized fresh eggplants 1 raw egg yolk 2-3 green onion stalks 2 tablespoons of 0% yogurt (preferably Greek for texture, but not mandatory) 1 teaspoon of sugar-free mustard salt pepper Preparation method 1. If using frozen eggplants, take them out of the freezer and let them thaw in a colander. It is important to drain them well to avoid a watery salad. 2. For fresh eggplants, roast them on a stovetop or in the oven. Once they have cooled sufficiently, peel them and chop them finely with a wooden or plastic knife. Do not use a blender, as the texture will not be the same. 3. Chop the green onions finely. You can use the whole thing, both the white and green parts, according to your preference. 4. Place the egg yolk in a bowl. Add the mustard and yogurt, then mix until you get a smooth paste. 5. Add the drained and chopped eggplants to the yogurt mixture, along with the green onions. Sprinkle salt and pepper to taste. 6. Mix everything with a wooden spoon until well combined. Taste and adjust the seasoning if necessary. 7. Let the salad chill in the refrigerator for at least 30 minutes before serving, so the flavors can meld better. Why I make this recipe often It's useful when I have eggplants already prepared. It fits well for everyday meals when I want something light. It doesn't require expensive or hard-to-find ingredients. I like that it takes little time and doesn't create much mess. It can be prepared in advance for the next day. Tips and variations Tips - If the eggplants are very watery, press them gently with a spoon in the colander. - Use a wooden or plastic knife for chopping; metal can change the taste of the eggplants. - If you're unsure about the freshness of the eggs, you can test them beforehand (put them in water; they shouldn't float). - Mix with a wooden spoon; do not use a blender as the texture becomes too fine. Substitutions - You can use finely chopped red onion if you don't have green onions. - 0% Greek yogurt can be replaced with plain 0% yogurt, but the texture will be slightly more liquid. - Sugar-free mustard can be swapped with classic mustard if you're not strictly following the diet. Variations - For a more flavorful version, add a bit of crushed garlic, only if you like the taste. - If you're not on a diet, you can add a splash of oil, but it's not in the original Dukan recipe. - Dried onion chopped very finely can also be used. Serving ideas - On slices of whole grain bread or diet crackers. - As a filling for roasted peppers. - In a bowl, as part of a platter with other cold appetizers. Frequently asked questions 1. Can I use only egg whites instead of the yolk? I do not recommend it; it will not bind the mixture and will not have the same taste. The yolk is what adds a bit of creaminess. 2. Is it safe to consume raw egg yolk? If you use fresh eggs, the risk is low. For extra safety, choose pasteurized eggs. 3. Can I make it with canned eggplants? You can try, but the texture and taste will be different. Canned eggplants are softer and more acidic. 4. Can the mustard be omitted? Yes, but the salad will be blander. The mustard adds an extra flavor. 5. Does the salad taste good without onions? Yes, but the green onions add freshness and balance the taste of the eggplants. Nutritional values Estimate per serving (for 3 servings, without bread or other additions): Calories: approximately 70-90 kcal Protein: 3-5 g Carbohydrates: 4-6 g Fats: 3-4 g Calories and macronutrients may vary depending on the size of the eggplants, the type of yogurt, and how large the egg yolk is. It is still a significantly lower-fat option than the classic eggplant salad. Storage and reheating Eggplant salad without mayonnaise can be stored in the refrigerator in a covered container for up to 2 days. I do not recommend freezing or reheating; the texture changes and the taste is not the same. It is best consumed cold, straight from the refrigerator.

Eggplant Salad - Dukan

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