Eggplant with sweet potato and salsa verde

This is a great vegetarian / vegan dish which is packed with dietary fibre and provides antioxidants and numerous vitamins and minerals.

This meal is full of healthy fats, is very low in saturated fat and has no cholesterol making it heart healthy. The carbohydrates come from fresh vegetables so they’re healthy too. Protein is okay but still solid for a plant-based meal. It’s also low in sodium, which is heart healthy.

The added nuts and seeds make this a complete protein recipe, so it is suitable for vegans.

Nutrition run-down

• High fibre with over one-third of daily fibre needs per serve, driven by eggplant, sweet potato, capsicum and herbs. This supports digestive health, cholesterol balance and satiety.
• Healthy fats primarily from extra virgin olive oil, nuts and seeds -predominantly heart-healthy monounsaturated fat.
• Low saturated fat & zero cholesterol, making it heart-friendly.
• Moderate carbs, but largely from whole vegetables rather than refined sources.
• Plant-based protein: Not high, but solid for a vegetable-focused dish, though best paired with legumes, fish or lean poultry for a higher-protein meal.
• Sodium stays reasonable , mainly from capers, remaining heart-conscious unless extra salt is added after serving.
• Moderate energy at ~290 calories per serve, making it suitable as a light main or substantial side dish.
• Carbohydrates come entirely from whole vegetables, with no refined grains or added sugars.
• Naturally rich in antioxidants from eggplant skin, capsicum and fresh herbs.
• Sweet potato provides beta-carotene for immune and skin support.
• Wide variety of vegetables and herbs supports gut microbiome diversity and anti-inflammatory benefits.

Ingredients – eggplant

• 500g eggplants, sliced crosswise into 1cm thick slices (about 8 slices)
• 2 large zucchini (yellow and green), sliced 1cm thick on diagonal
• 4 capsicums, sliced in half
• 100g snowpea sprouts
• 500g orange sweet potatoes, peeled and chopped
• 1 clove garlic, chopped
• 1 Tbsp fresh lemon juice
• 1 Tspn ground coriander
• 1 Tspn ground cumin
• Extra virgin, cold pressed olive oil
• Sprinkle of sesame seeds
• Sprinkle of pecan nuts

Ingredients – salsa verde

• 1/3 cup fresh basil
• 1/3 cup fresh coriander
• 1/4 cup fresh mint
• 1/4 cup fresh dill
• 1 clove garlic, finely chopped
• 1 Tspn capers, drained and finely chopped
• 1 Tbsp fresh lemon juice
• 1 Tbsp extra virgin, cold pressed olive oil
• Salt and pepper to taste

Method – eggplant

1. Cook sweet potato in a saucepan with salted water, uncovered, over medium heat for about 10 minutes, or until tender.
2. Drain the sweet potato and set aside.
3. Add the sweet potato into a food processor and also add the garlic, ground spices, lemon juice and 1-2 tablespoons of the olive oil and process until the mixture is smooth. Season with salt and pepper to taste.
4. Place eggplant, zucchini and capsicum pieces on an oven tray, brush with a little olive oil on both sides.
5. Roast the eggplant, zucchini and capsicum in a medium-hot oven at 200C for about 30 minutes, turning each piece over at about 15 minutes (or when browned on one side). Cook until both sides are browned and tender.
6. Spoon sweet potato mash onto plates and top with the layered vegetables in equal portions.
7. Add equal parts of the salsa verde on top of each stack.
8. Serve garnished with the snow pea sprouts.

Method – salsa verde

1. Combine all ingredients in a food processor and process until they are smooth.
2. Season with salt and pepper to taste.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.