Fried Eggplant, Tomato, and Cucumber Salad - PCOS-Friendly Recipe

Servings: 6

Lunch

This Fried Eggplant, Tomato, and Cucumber Salad is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Yotam Ottolenghi Eggplant is like a sponge. Salting it draws out moisture and firms up the flesh, and deep-frying ensures it cooks evenly until creamy throughout. Worth your time.

Ingredients

1/2 cup fresh cilantro leaves with tender stems
1/2 cup fresh flat-leaf parsley leaves with tender stems
1 garlic clove, chopped
2 small green chiles, such as Thai, seeds removed, chopped, divided
1/2 cup olive oil, divided
3/4 teaspoon kosher salt, plus more
3/4 cup plain whole-milk Greek yogurt
1 tablespoon fresh lemon juice
2 medium eggplants (about 1 1/2 pounds), cut into 1 1/2" pieces
Vegetable oil (for frying; about 2 cups)
1 pound small tomatoes (about 8), cut into wedges
1/2 pound Persian cucumbers (about 3), sliced

Instructions

Purée cilantro, parsley, garlic, half of chiles, and 1/4 cup olive oil in a blender or food processor until very smooth; season herb oil with salt and set aside.
Whisk yogurt, lemon juice, and remaining 1/4 cup olive oil in a small bowl; season with salt and set yogurt sauce aside.
Place eggplants in a colander set in the sink; season with 3/4 teaspoon salt. Let sit 30 minutes to drain, then pat dry.
Fit a medium pot with thermometer; pour in vegetable oil to measure 2". Heat over medium-high heat until thermometer registers 375 °.
Working in batches and returning oil to 375 ° between batches, fry eggplants, turning often, until golden brown and tender, about 5 minutes. Using a slotted spoon, transfer eggplants to paper towels to drain; season with salt. Let cool.
Combine eggplants in a large bowl with tomatoes, cucumbers, and remaining chiles; drizzle with some reserved herb oil and toss to combine. Season salad with salt.
Spoon reserved yogurt sauce onto a platter, top with salad, and drizzle with more herb oil.
Do ahead: Herb oil and yogurt sauce can be made 1 day ahead. Cover and chill separately.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Lemon.

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Frequently Asked Questions

Is Fried Eggplant, Tomato, and Cucumber Salad good for PCOS?

Yes, this Fried Eggplant, Tomato, and Cucumber Salad recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 6 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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