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White Bean and Eggplant Salad Calories
Source of fiber and plant protein
CALORIES
GI
POTASSIUM
FIBER
White Bean and Eggplant Salad Nutrition Facts
Selected: 100 g
128
KCAL / 100G
Carbs
17.3g
· 53%
Protein
5.2g
· 16%
Fat
4.5g
· 31%
Fiber
5.4g
White Bean and Eggplant Salad Vitamins & Minerals
Vitamins
Folate
62µg · 16% DV
B1
0.1mg · 8% DV
B6
0.14mg · 8% DV
Vitamin K
8.2µg · 7% DV
Minerals
Phosphorus
103mg · 15% DV
Iron
2mg · 11% DV
Magnesium
42mg · 10% DV
Zinc
1mg · 9% DV
White Bean and Eggplant Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is White Bean and Eggplant Salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does White Bean and Eggplant Salad Contain Allergens?
No known major allergens
Which Diets Is White Bean and Eggplant Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
White Bean and Eggplant Salad Fat Profile
SATURATED
0.62g
MONOUNSATURATED
2.93g
POLYUNSATURATED
0.56g
Omega 6:3 ratio 17.3:1
Above the ideal 4:1 (17.3:1).
Foods Similar to White Bean and Eggplant Salad
White Bean and Eggplant Salad — Frequently Asked Questions
Can white bean and eggplant salad be made ahead?
Yes. Making it a day ahead lets the flavours meld; stir before serving and refresh with lemon juice or olive oil if needed.
How long does white bean and eggplant salad keep in the fridge?
Store it in an airtight container in the refrigerator for about 3 to 4 days. Do not leave it at room temperature for more than two hours.
Can white bean and eggplant salad be frozen?
Freezing is not ideal because thawed eggplant can become watery and soft, while the beans may lose their pleasant texture. It is best eaten fresh or refrigerated.
How can I stop the eggplant from absorbing too much oil?
Roast it in the oven or cook it in an air fryer with a small amount of oil rather than deep-frying. Spread the pieces in a single layer so they brown evenly.
Can I use canned white beans for this salad?
Yes, canned beans are a convenient option. Drain and rinse them well to reduce excess salt and remove the taste of the canning liquid.
Are dried beans better than canned beans in this salad?
Cooked dried beans often have a firmer texture and more homemade flavour, but they need soaking and cooking. Canned beans save time and work very well when rinsed thoroughly.
What goes well with white bean and eggplant salad?
It pairs well with grilled fish, chicken, meatballs, or a grain-based main dish. Fresh herbs, lemon, or a yogurt-based side can brighten the earthy flavours of the beans and eggplant.
Is white bean and eggplant salad better before or after a workout?
Because it is fibre-rich, it may feel too filling immediately before intense exercise for some people. Have it a few hours before training, or after training alongside an additional protein source.
Can white bean and eggplant salad cause bloating?
Beans can cause gas or bloating in some people, depending on individual tolerance. Thoroughly cooking dried beans, rinsing canned beans, and gradually increasing portion size may help.
Is white bean and eggplant salad only a side dish?
No. It can also work as a light meal because the beans make it satisfying. For a more balanced, longer-lasting meal, add a protein food such as yogurt, eggs, fish, or chicken.
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Nutrition data compiled from USDA FoodData Central and scientific sources.