Heart-Healthy Makdous
Elevate your culinary repertoire with this vibrant take on traditional Makdous—Heart-Healthy Makdous! This Mediterranean-inspired recipe transforms tender baby eggplants into a delectable stuffed delicacy, filled with a wholesome mixture of walnuts, garlic, fresh mint, and a touch of red chili flakes for a subtle kick. Preserved in rich extra virgin olive oil and brightened with fresh lemon juice, this dish is as good for your heart as it is for your taste buds. Perfect for meal prep, this low-sodium, nutrient-packed recipe is ideal for vegetarians and health-conscious eaters. Serve chilled as a flavorful appetizer, snack, or side dish, and enjoy a delicious nod to the rich traditions of Middle Eastern cuisine!
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Ingredients
- 12 pieces small baby eggplants
- 1 cup walnuts
- 3 cloves garlic
- 1 teaspoon red chili flakes
- 1 cup fresh mint leaves
- 1 cup extra virgin olive oil
- 2 tablespoons lemon juice
- 2 teaspoons sea salt
- 1 teaspoon black pepper
Directions
Step 1
Rinse the eggplants thoroughly and trim the tops. Using a sharp knife, make a vertical slit in each eggplant, being careful not to cut through.
Step 2
Bring a pot of water to boil, add a teaspoon of sea salt, and blanch the eggplants for 5-7 minutes until they are slightly tender but not fully cooked.
Step 3
Remove the eggplants from the boiling water and transfer them to an ice bath to cool quickly. Drain and let them dry on a kitchen towel.
Step 4
While the eggplants drain, prepare the stuffing. Roughly chop the walnuts and mince the garlic. In a bowl, combine walnuts, garlic, red chili flakes, chopped mint leaves, black pepper, and lemon juice. Mix well to combine.
Step 5
Once the eggplants are cool and dry, gently open each slit with your fingers and stuff about a tablespoon of the walnut mixture into each eggplant.
Step 6
Place the stuffed eggplants in a large glass jar or a deep container with a lid. To avoid the eggplants sticking together, you can layer them with mint leaves.
Step 7
Pour extra virgin olive oil over the eggplants to completely cover them, ensuring all are submerged. This will enhance flavors and help preserve the eggplants.
Step 8
Seal the jar or container and let it sit at room temperature for 24 hours, then refrigerate for 2-3 days to allow the flavors to blend and develop deeply.
Step 9
Serve chilled or at room temperature. Makdous can be stored in the refrigerator for up to two weeks.
Nutrition Facts
| Serving size | 1645.8 grams (1645.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 3123 |
| Total Fat 307.50g | 394% |
| Saturated Fat 39.40g | 197% |
| Polyunsaturated Fat 56.70g | |
| Cholesterol 0mg | 0% |
| Sodium 4705mg | 205% |
| Total Carbohydrate 115.70g | 42% |
| Dietary Fiber 59.30g | 212% |
| Total Sugars 54.90g | |
| Protein 41.40g | 83% |
| Vitamin D 0IU | 0% |
| Calcium 1005mg | 77% |
| Iron 29mg | 163% |
| Potassium 4480mg | 95% |
Source of Calories