Discover the perfect blend of smoky and spicy with our Eggplant Salad (Mok Phet) recipe. Made from grilled eggplant mixed with fresh chilies and garlic, this flavorful dish is a must-try for fans of Thai cuisine. Easy to prepare and packed with bold flavors, Mok Phet is ideal as a side dish or a light main course. Follow our step-by-step guide to create this delicious salad that combines grilled eggplant with a zesty, spicy kick.

Ingredients:

- 2 medium eggplants

- 3 cloves garlic, minced

- 2-3 Thai bird chilies (adjust to taste), chopped

- 1 tablespoon fish sauce (or soy sauce for a vegetarian option)

- 1 tablespoon lime juice

- 1 tablespoon chopped fresh cilantro

- 1 teaspoon sugar (optional)

- Salt to taste

Instructions:

Grill the Eggplants:

  - Preheat your grill to medium-high heat.

  - Wash and dry the eggplants. Cut them into halves or quarters, depending on their size.

  - Place the eggplant pieces on the grill and cook for about 5-7 minutes on each side, or until the skin is charred and the flesh is tender. You can also roast them in an oven at 400°F (200°C) for about 30 minutes.

Prepare the Salad:

  - Once the eggplants are grilled, let them cool slightly. Peel off the charred skin and chop the flesh into bite-sized pieces.

  - In a mixing bowl, combine the grilled eggplant, minced garlic, chopped chilies, fish sauce, lime juice, cilantro, and sugar (if using).

  - Toss everything together until well combined. Adjust seasoning with salt if needed.

Serve:

  - Transfer the salad to a serving dish and garnish with additional cilantro if desired.

  - Serve immediately or let it sit for a few minutes to allow the flavors to meld together.

Enjoy your delicious Eggplant Salad (Mok Phet) as a refreshing side dish or a light main course!

Nutritional Values:

Eggplants:

- Calories: 25

- Protein: 0.98g

- Carbohydrates: 5.88g

- Fiber: 3.0g

- Fat: 0.18g

Benefits:

- Rich in antioxidants: Contains nasunin, a potent antioxidant that helps protect cells from damage.

- Supports heart health: High in fiber and potassium, which can help reduce blood pressure and cholesterol levels.

- Promotes digestive health: High fiber content aids in digestion and helps prevent constipation.

Garlic:

- Calories: 149

- Protein: 6.36g

- Carbohydrates: 33.06g

- Fiber: 2.1g

- Fat: 0.5g

Benefits:

- Boosts immunity: Contains allicin, which has antimicrobial properties and helps enhance the immune system.

- Supports cardiovascular health: May help reduce blood pressure and cholesterol levels.

- Anti-inflammatory: Helps to reduce inflammation in the body.

Thai Bird Chilies:

- Calories: 40

- Protein: 2.0g

- Carbohydrates: 9.0g

- Fiber: 2.0g

- Fat: 0.4g

Benefits:

- Boosts metabolism: Capsaicin, found in chilies, can increase metabolic rate and promote fat burning.

- Rich in vitamins: High in vitamins A and C, which support immune function and skin health.

- Pain relief: Capsaicin can act as a natural pain reliever by blocking pain signals.

Fish Sauce (or Soy Sauce)

Fish Sauce: 

 - Calories: 60

 - Protein: 10g

 - Carbohydrates: 0g

 - Sodium: 1,500mg

Soy Sauce:

 - Calories: 53

 - Protein: 6g

 - Carbohydrates: 4.9g

 - Sodium: 1,000mg

Benefits:

- Fish sauce: Adds umami flavor and essential amino acids but is high in sodium. Use in moderation.

- Soy sauce: Provides a savory flavor with less sodium compared to fish sauce. Rich in antioxidants and minerals.

Lime Juice:

- Calories: 30

- Protein: 0.2g

- Carbohydrates: 10g

- Fiber: 0.0g

- Fat: 0.0g

Benefits:

- High in vitamin C: Supports immune health, skin health, and antioxidant protection.

- Aids digestion: Helps in digestion and detoxification of the body.

- Improves iron absorption: Vitamin C enhances the absorption of non-heme iron from plant-based foods.

Fresh Cilantro:

- Calories: 23

- Protein: 2.1g

- Carbohydrates: 3.7g

- Fiber: 2.8g

- Fat: 0.5g

Benefits:

- Rich in vitamins and minerals: High in vitamins A, C, and K, and contains important minerals like potassium and calcium.

- Supports digestive health: Can help with digestion and alleviate symptoms of indigestion.

- Detoxifies: Known for its ability to help remove heavy metals from the body.

Sugar (Optional):

- Calories: 387

- Protein: 0g

- Carbohydrates: 100g

- Fiber: 0g

- Fat: 0g

Benefits:

- Provides energy: A quick source of energy but should be used in moderation to avoid excess calorie intake.

Adjusting the sugar amount based on personal preference or dietary needs can help balance the sweetness in the salad without compromising its health benefits.