Mutabal - PCOS-Friendly Recipe

Servings: 6

Lunch

This Mutabal is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Rawia Bishara Editor's note: Use this recipe to make Rawia Bishara's Eggplant Napoleon .In most Middle Eastern countries (apart from Nazareth, where baba ghanouj is called mutabal), the ingredients in this dish are as simple as eggplant, garlic

Ingredients

3 medium eggplants, 2 1/2 to 3 pounds total
4 plum tomatoes or 2 Jersey tomatoes, finely chopped
2 chile peppers, seeded and finely chopped, optional
4 to 5 cloves garlic, minced
1 shallot, minced
1 cup chopped fresh parsley
6 tablespoons extra-virgin olive oil or to taste
Juice of 2 lemons, plus more for finishing
1/2 teaspoon ground cumin or to taste
1/2 teaspoon freshly ground black pepper
Sea salt to taste
Sliced cucumbers for garnish

Instructions

Prepare a charcoal or gas grill for grilling over high heat, or turn 3 gas burners to high. Place the eggplants directly onto the coals or flame and grill, using tongs to turn them as the skin chars, until blackened all over. Set aside to cool.
Alternatively, roast the eggplant in the oven. Preheat the oven to 400 °F and line a baking sheet with aluminum foil. Pierce the eggplants in a few places with a sharp knife, place them on the prepared baking sheet and roast, turning every 5 minutes or so, until the skin is blistered and begins to crack all over. Set aside to cool.
Slice the eggplants in half lengthwise and scoop out the flesh, transferring it directly to a strainer to allow the liquid to release.
Meanwhile, in a medium bowl, combine the tomatoes with the chile peppers, if using, garlic, shallot, 1/2 cup parsley, 3 tablespoons oil, lemon juice, cumin, pepper and salt. Add the drained eggplant and mix together with a fork. Transfer the eggplant mixture to a serving bowl and drizzle with the remaining 3 tablespoons oil. Garnish with the remaining parsley and surround with the cucumber slices.

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 Mutabal good for PCOS?

Yes, this Mutabal 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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