If you are looking for healthy, kid-friendly, and low-calorie dip or spread, you just found it! Eggplant spread is all that and more!

saladmenu Eggplant Spread Recipe

Benefits of eggplants 

 My kids love to spread it on bread, but it could also be enjoyed with your favorite chips at your next party. You can enjoy it hot or cold, although my family prefers it cold. It is also great to make ahead of time and keeps in the refrigerator up to a week. If everyone in your party likes a little kick, add a bit of hot sauce to your taste. I make this spread at least once a month. It makes a healthy and great afternoon snack! Besides that, eggplants reduce stress and improve cardiovascular health while the bell pepper contains a great source of vitamin C and onions support the immune system!

Ingredients for one pan eggplant spread

One by one, add the ingredients into your skillet. This is one of a few vegetable dishes my kids really enjoy. The main ingredients are all about the veggies, you will need: 

  • Eggplant
  • Yellow onion
  • Red bell pepper (any color other than green is ok to use here) 
  • Tomato paste (it’s important to buy organic when it comes to tomatoes!)
  • Carrots (your eyes and skin will thank you) 

Eggplant Spread Recipe

  • 1 Tablespoon olive oil
  • 1 eggplant (chopped)
  • 1 yellow onion (chopped)
  • 1 red bell pepper (chopped)
  • 1 large carrot (chopped or grated)
  • 2 Tablespoons organic tomato paste
  • salt to taste
  • ground black pepper (to taste)
  • 1 cup water
  1. Heat up oil in a medium pan or skillet.
  2. On medium heat, add eggplant with a pinch of salt. Sauté for 3 minutes, stirring occasionally.
  3. Add onion, bell pepper, and carrots. Sauté for 5-7 minutes or until vegetables are soft.
  4. Lower temperature to medium-low. Stir in 2 Tablespoons of organic tomato paste and 1 cup of water.
  5. Salt and pepper to taste.
  6. Turn heat to the lowest, cover the pan with lid, and let it simmer for 10 minutes.
  7. Puree in blender to desired consistency and serve!

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