Looking for a rich, creamy, and flavorful keto appetizer or snack? This Eggplant Pate is a fantastic choice. It’s smooth, savory, and packed with the goodness of roasted eggplant, bell peppers, tomatoes, and fresh parsley.
This recipe is perfect for keto and low-carb diets due to its excellent balance of healthy fats, fiber, and moderate protein. Plus, it’s vegan and easy to prepare, making it a versatile dish for any occasion.
Ingredients
- 3-4 medium eggplants, peeled and cubed
- 4 bell peppers, cubed
- 3 tomatoes, cubed
- 2 onions, cubed
- 2-3 garlic cloves, minced
- A bunch of fresh parsley, chopped
- 3 tablespoons olive oil
- Salt and black pepper to taste
Preparation Time
- Prep Time: 15 minutes
- Cook Time: 1 hour
- Servings: 4
Instructions
- Start by peeling and cubing the eggplants. Sprinkle with salt and let them sit in a bowl to release excess moisture and bitterness, which improves texture and flavor.
- While the eggplants rest, prepare the bell peppers, tomatoes, onions, and garlic by cutting them into cubes and mincing the garlic.
- Combine all the vegetables and garlic into a slow cooker (Crockpot).
- Season with salt and pepper, add the olive oil, and mix thoroughly to coat the vegetables.
- Select the “Stew” setting on your slow cooker and cook covered for about 1 hour, until the vegetables are soft and cooked through.
- Once cooked, transfer the mixture to a blender or food processor and puree until smooth.
- If the pate seems too watery, strain any excess liquid for a thicker consistency.
- Garnish with chopped parsley and serve chilled or at room temperature.
Nutritional Information (Per Serving)
- Calories: 165 kcal
- Fat: 10.8 g (59%)
- Protein: 2.5 g (6%)
- Net Carbohydrates: 15 g (35%)
Why Eggplant Pate Fits Your Keto Lifestyle
Eggplant is a low-carb vegetable rich in fiber and antioxidants like nasunin, which supports brain health and fights inflammation. Combined with olive oil, a source of heart-healthy monounsaturated fats, this pate offers both nutrition and flavor that align perfectly with keto goals.
This dish’s moderate carbs come mostly from fibrous vegetables, helping to keep blood sugar stable while delivering fullness and flavor.
Serving Suggestions
- Serve with keto-friendly crackers or vegetable sticks such as cucumber or celery.
- Use as a flavorful spread on low-carb bread or wraps.
- Top with a sprinkle of chili flakes or fresh herbs for an extra kick.
AI Image Prompt for leonardo.ai
"Creamy keto eggplant pate served in a rustic bowl, garnished with fresh parsley, surrounded by fresh vegetables like eggplants, bell peppers, and tomatoes on a wooden table, natural light."