Eggplant Fatteh is a popular and refreshing Middle Eastern dish. I made a healthier, vegan version that is still delicious.
Aubergine Fatteh is a popular Middle Eastern dish that is entirely vegetarian!
It ranks among my all-time favorite dishes. It is a quick recipe to prepare and one for which I always have the necessary ingredients on hand. It’s my go-to when I do not want to cook but yet want a nice home-cooked meal.
The taste combinations are incredible, and it’s quite easy to put together. The pita’s crunch, the fried eggplant’s savory deliciousness, the yogurt’s tempered saltiness, the tomato sauce’s spice, and the garnish’s blast of flavor are all featured in this dish. This dish is quite addictive, I must warn you. It’s something you’ll keep making.
Additionally, most of the ingredients can be prepared in advance, and everything can be put together right before serving.
As always, I suggest you read the complete article for useful information included in the blurb. However, you can find the detailed recipe with exact ingredients and step-by-step instructions below on the recipe card.
What Is Fatteh? Where Does It Originate From?
You may be wondering what fatteh is and where it originated from. Due to its consumption in numerous nations and areas, including Egypt, Syria, Lebanon, and Palestine, it is unclear where exactly fatteh originated. As a result, there are numerous dishes that are similar to “fatteh” (or fattah) and have many diverse varieties.
In general, fatteh is characterized as a multi-layered dish that frequently includes bread. “fatteh” comes from the Arabic phrase “futt Khobez,” which means “to break bread into tiny pieces.” Originally, it was a fantastic way to use up stale bread.
There are countless variations of it! Non-vegetarian with chicken or spicy meat, and vegetarian with a variety of veggies. This one is a classic.
What Is Fatteh Made Of?
While there are many various ways to prepare fatteh, the bread is usually fried or toasted. Then you add meats, legumes, or vegetables on top of the bread, including ground lamb, chickpeas, aubergine, or cauliflower. The sauce is typically composed of yogurt, tomato sauce, or tahini; sometimes, cooks use a mix of two or more of these sauces. Pomegranate seeds, pomegranate nuts, fresh herbs, and spices are other typical toppings.
- Eggplant | Aubergines: Although long purple aubergines (Chinese/Japanese) are typically used to make, you are welcome to use any aubergine kind that you have access to.
- Flatbread: Here, a thinner flatbread is preferable since it will bake up crispier. ( I used gluten-free flatbread)
- Vegan yogurt: I have used vegan yogurt but you can use your favorite one.
- Onion: Use red, white, or yellow, whatever is available.
- Tomato paste: It is used to add color, texture, and body.
- Salt: In order to increase flavor, salt is the most important ingredient. I used pink salt. But you can use your favorite one.
- Paprika powder: The flavor of paprika is sweet and spicy. It’s a great way to add some smokiness and heat to your dishes.
- Chili flakes: My favorite ingredient! Bring the perfect heat! (I used cayenne pepper)
- Coriander powder: Coriander powder adds the perfect aroma!
- Cumin seeds: The addition of cumin seeds adds a touch of warmth and earthiness to this dish.
- Turmeric: Adds a robust flavor and a bright yellow color.
- Pomegranate seeds: For garnish, you’ll need some.
- Oil: Olive oil (and the Mediterranean diet it’s a part of) is considered one of the best ways to get your daily dose of fat. It has a lot of healthy fatty acids, antioxidants, and vitamins E and K.
How To Make Aubergine Fatteh?
- Bake eggplant pieces and any gluten-free flatbread until crispy
- Prepare tempered yogurt.
- Fry some cumin n paprika in one tablespoon of oil and mix in yogurt.
- Prepare spicy tomato sauce.
- Sauté onions and cumin in some oil.
- Add tomato paste and spices.
- Add water and let it cook for a while.
- Now assemble the salad.
- Line up fried flat bread then spicy tomato sauce then fried aubergines following tempered yogurt.
- Top it off with some pomegranate seeds and viola!!
Make Aubergine Fatteh Ahead Of Time
- The aubergine can be fried or roasted, then refrigerated in an airtight container. Just reheat them in the microwave or oven before serving.
- The pita/flatbread can be fried or roasted until crisp and kept on the counter in a jar. If nothing else is added to them, they will continue to be crispy.
- Additionally, the sauce can be prepared in advance and refrigerated. The consistency might need to be changed because it might slightly thicken. To achieve this, thin it out by adding some water or lemon.
- The most crucial step is to layer the dish right before serving so that everything stays crunchy.
How To Serve This Dish?
There are several ways to prepare and serve aubergine fatteh. Although it’s frequently consumed for breakfast, it can also be served as an appetizer, starter, or, if it’s substantial enough, the main course (especially when paired with protein).
Although I prefer to serve the eggplant warm, you can allow it to cool fully and serve it at room temperature. You can assemble the layered meal in individual serving dishes, or simply scoop a generous quantity from the bowl.
- You can also air fry aubergines and bread until crispy.
- Eggplant Fatteh is typically a vegetarian dish. To give it an additional layer of flavor, you can however add chickpeas.
- Tempered yogurt flavors can be completely customized. Depending on your tastes, you may add lemon, tahini, and garlic.
Other Eggplant Recipes To Try:
- Vegan Stuffed Eggplant
- Vegan Eggplant Dip
- Eggplant Pizza Bites
- Eggplant Chickpea Curry
- Broiled Eggplant
- Eggplant Stir Fry
- Vegan Eggplant Parmesan
Frequently Asked Questions
When Should We Eat Fatteh?
A dish made of bread called fatteh is typically offered during breakfast.
Is Eggplant Fatteh Healthy?
Ok, you may be a little hesitant it’s healthy or not because I fried the aubergines and flatbread. But don’t worry as I suggested you can bake them instead to make a more healthy version.
Apart from this point, I have created a healthy version of fatteh which is made with aubergine. And we all know how healthy it is.
Aubergine is a great source of fiber, vitamins, and minerals, and is low in calories. Additionally, aubergine contains traces of other nutrients such as niacin, magnesium, and copper.
Along with other essential nutrients, aubergine offers a high concentration of antioxidants. Antioxidants help in the protection of the body against damage produced by harmful substances called free radicals. Aubergines are particularly high in anthocyanins, an antioxidant pigment that gives them their vibrant color.
- In one study, eggplant was found to lower both LDL (bad) cholesterol and triglyceride levels, two blood markers that, when raised, can result in a higher risk of heart disease.
- According to one study, polyphenols, or naturally present plant compounds present in foods such as eggplant, may help lower blood sugar by reducing sugar absorption and increasing insulin secretion.
- The high fiber content of aubergines, which is an important component of a well-balanced diet, is an excellent approach to boosting your gastrointestinal health.
- Several substances found in eggplant have been shown to have anticancer properties.
- Phytonutrients, found in aubergine, can improve memory by encouraging the development of neural connections by increasing blood flow to the brain.
How To Cook Eggplant So It’s Not Mushy?
Salt is indeed a key ingredient for cooking eggplant that is soft but never mushy. The eggplant is first chopped into the desired shape (cubes, rounds, planks, etc.), and then Stilo generously salts the eggplant on all sides.
Is Aubergines Good For Weight Loss?
Aubergines help in losing weight because of their high fiber and low-calorie content. Fiber passes slowly through the digestive tract, promoting fullness and satiety while lowering calorie intake.
Is Aubergines A Carb Or Protein?
Low in calories and naturally fat-free, aubergine is a rich source of complex carbs and fiber. Additionally, it contains manganese, traces of potassium, and vitamin K.
Is It Better To Fry Or Bake Eggplant?
This dish’s version with fried aubergine is one of my husband’s favorites. However, I like to bake aubergine because it is healthier. I started baking the aubergine instead of frying it, and it has become my family’s new favorite. In addition to being less messy, baked aubergine maintains its incredible crispness.
I Hate Eggplant. Can I Make Aubergine Fatteh With Another Vegetable?
Obviously! This dish is easily adaptable to other vegetables. It would also be wonderful to roast cauliflower or squash but bear in mind that baking durations can vary, so watch the oven!
What Proteins Can I Add On To Make This A Full Meal?
This recipe would be wonderful with the addition of any seasoned ground meat. Chickpeas that have been roasted can be added to make the dish vegetarian. In certain versions, hummus is also layered in.
I sincerely hope you will take some time to sit, dine, and enjoy life with one another. Make this Aubergine Fatteh, and let me know how it turns out by leaving a comment on this post… Have fun cooking!
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- Energy: 164 kcal / 686 kJ
- Fat: 2.5 g
- Protein: 4.1 g
- Carbs: 33 g
- Preparation: 10 min
- Cooking: 20 min
- Ready in: 30 min
- For: 4 Servings
For The Eggplant
- 1 small eggplant ends removed,, cut into 1/2 inch slices
- 1 tablespoon avocado oil or olive oil
- 1 teaspoon ground paprika
- 1 teaspoon salt
For The Pita Bread
- 1 pita bread, cut into 1 inch pieces
For The Tomato Sauce
- 1 tablespoon avocado or olive oil
- 1/2 teaspoon cumin powder
- 1/2 teaspoon paprika
- 1 small onion, chopped
- 1/2 teaspoon coriander powder
- 1/2 teaspoon turmeric
- 1/4 teaspoon Cayenne pepper
- 2 tablespoons tomato paste
- 1/2 cup water
- 1/4 teaspoon salt
For The Yogurt
- 2 teaspoons avocado oil or olive oil
- 1/2 teaspoon cumin, divided
- 1/2 teaspoon ground paprika
- 1/2 cup unsweetened vegan yogurt
- Pinch of salt
To Prepare The Eggplant
- Preheat oven to 400 F. Line a baking sheet with parchment paper and set aside.
- Place eggplant pieces in a bowl, and toss with oil, paprika, and salt. Transfer eggplant pieces in a single layer on a baking sheet and bake for 30-35 minutes or until golden brown. In the meantime prepare the pita chips.
To Prepare The Pita Chips
- Cut the pita bread into 1-inch pieces and place in a single layer on another prepared baking sheet. Spray or brunch pita bread pieces with cooking spray or brush with oil. Bake for 12-15 minutes until they are crispy, make sure to check that they don't burn.
Prepare spicy tomato sauce.
- Sauté onions until soft. Stir in cumin, paprika, coriander, and cayenne and cook until fragrant, about 30 seconds. a
- Add tomato paste, and cook for another 30 seconds stirring constantly.
- Add water and let it cook until the sauce thickens about 3 minutes. Season with salt to taste.
Prepare The Yogurt
- Prepare tempered yogurt. Heat oil in a skillet over medium-high. Stir in cumin and paprika, and cook until fragrant. Stir into the yogurt and season with salt to taste.
- Layer fried flatbread, then spicy tomato sauce then eggplant, followed by the tempered yogurt on a plate
- Top it off with some pomegranate seeds and chopped cilantro leaves and viola!!