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Tuna and Zaatar Roasted Eggplant with Tahini Drizzle – A Protein Rich Weight Loss Recipe

Last Updated on November 29, 2024 by Arif Chowdhury

Are you looking for a recipe that combines bold flavors, nutritional goodness, and the satisfaction of a hearty meal—all while supporting your weight loss goals?

This Tuna and Zaatar Roasted Eggplant recipe is a game-changer. Imagine tender roasted eggplant slices infused with the aromatic spice of zaatar, topped with protein-packed tuna, and drizzled with creamy tahini.

Not only is this dish a flavor explosion, but it also boasts impressive health benefits and simplicity, making it ideal for anyone on a weight loss journey.

Dive into this recipe and discover how a simple combination of ingredients can transform into something truly special.

Why Tuna and Zaatar Roasted Eggplant is Perfect for Weight Loss

This recipe is not just delicious—it’s smart. By combining nutrient-dense ingredients, it keeps you full longer while being low in calories. Here’s why this dish stands out:

  • Eggplant: A low-calorie vegetable that’s rich in fiber, helping control hunger. One cup of roasted eggplant contains only 35 calories yet provides 3 grams of fiber.
  • Tuna: Packed with lean protein, tuna helps build muscle and curb cravings. Just 3 ounces of tuna has 20 grams of protein!
  • Zaatar: A Middle Eastern spice blend with thyme, sesame seeds, and sumac, zaatar is not only delicious but also believed to support digestion.
  • Tahini: While slightly caloric, its healthy fats promote satiety, so you don’t feel the need to snack afterward.

Together, these ingredients create a weight-loss-friendly meal that’s also bursting with flavor.

Ingredients You’ll Need

Before jumping into the step-by-step instructions, let’s gather everything you’ll need for this delectable recipe.

For the Roasted Eggplant:

  • 2 large eggplants
  • 2 tbsp olive oil
  • 2 tbsp zaatar seasoning
  • ½ tsp salt
  • ¼ tsp black pepper

For the Tuna Topping:

  • 2 cans (5 oz each) of tuna, drained
  • 1 tbsp olive oil
  • Juice of 1 lemon
  • 1 small red onion, finely chopped
  • 2 tbsp fresh parsley, chopped
  • ½ tsp chili flakes (optional)

For the Tahini Drizzle:

  • 3 tbsp tahini
  • Juice of 1 lemon
  • 2 tbsp water (adjust for desired consistency)
  • 1 garlic clove, minced
  • A pinch of salt

Step-by-Step Recipe

Step 1: Prep the Eggplants

  • Preheat your oven to 400°F (200°C).
  • Slice the eggplants into ½-inch rounds and lay them on a baking sheet lined with parchment paper.
  • Drizzle the olive oil evenly over the slices, then sprinkle with zaatar, salt, and black pepper.
  • Roast in the oven for 25-30 minutes, flipping halfway, until the eggplant is golden brown and tender.

Step 2: Prepare the Tuna Mixture

  • In a mixing bowl, combine the drained tuna, olive oil, lemon juice, red onion, parsley, and chili flakes if using.
  • Stir gently until the ingredients are well mixed. Taste and adjust seasoning if needed.

Step 3: Make the Tahini Drizzle

  • In a small bowl, whisk together the tahini, lemon juice, water, garlic, and salt.
  • The consistency should be pourable but not too thin. Add more water or tahini as necessary.

Step 4: Assemble the Dish

  • Once the eggplants are roasted, transfer them to a serving platter.
  • Top each eggplant slice with a generous spoonful of the tuna mixture.
  • Drizzle the tahini sauce over the top.

Step 5: Garnish and Serve

Sprinkle additional parsley or a dash of zaatar on top for an extra burst of flavor. Serve warm or at room temperature.

Nutritional Benefits of This Recipe

What makes this dish so perfect for weight loss? Let’s break it down with some quick stats:

  • A single serving of this recipe (4 eggplant slices with toppings) is approximately 280 calories.
  • It delivers over 20 grams of protein, ensuring you stay full longer.
  • The fiber from the eggplant and the healthy fats from tahini create a balanced meal that satisfies your body’s nutritional needs.

Cooking Tips and Variations

  • Substitute Ingredients: If tuna isn’t your favorite, try shredded chicken or mashed chickpeas as a topping alternative.
  • Add Crunch: A sprinkle of toasted pine nuts or pomegranate seeds adds texture and a hint of sweetness.
  • Spice It Up: Love heat? Mix harissa paste into the tahini drizzle for a spicy twist.
  • Meal Prep-Friendly: Store the roasted eggplant, tuna mix, and tahini separately in the fridge. Assemble when ready to eat.

Why You’ll Fall in Love with This Recipe

The beauty of this dish lies in its versatility. It works equally well as a light lunch, a dinner side, or even a shareable appetizer for gatherings. Plus, it’s a crowd-pleaser—whether or not your guests are watching their weight.

A Recipe Worth Repeating

This Tuna and Zaatar Roasted Eggplant with Tahini Drizzle is more than just a meal—it’s a flavorful experience that marries health with taste. Whether you’re trying to lose weight or simply enjoy wholesome, satisfying food, this recipe fits the bill.

With its simple preparation, nutrient-packed ingredients, and irresistible flavors, there’s no doubt this dish will become a regular in your recipe rotation.

So, why wait? Head to your kitchen and give it a try. Your taste buds—and your waistline—will thank you!