Recipe description
September 21, 2026
Longevity Eggplant Tomato Bean Mezze Plate
A colorful mezze plate with fiber-rich beans and polyphenol-packed vegetables
High Fiber
Plant Based
Paleo
91%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from white beans, eggplant, tomatoes, onion, and pomegranate.
- Includes a wide range of colorful plant foods, herbs, olive oil, and tahini.
- Combines legumes, healthy fats, and vegetables for a satisfying, balanced meal.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Eggplant
2
piece
Tomato
2
piece
Cherry tomatoes
1
cup
White beans
1
cup
Oil, olive
2
tablespoon
Garlic
2
piece
Onion, red
1
piece
Lemon
1
piece
Fresh herbs
2
tablespoon
Salt
1
teaspoon
Black pepper
1
teaspoon
Tahini
2
tablespoon
Seed, pomegranate
2
tablespoon
Instructions
1
Preheat the oven to 200°C (400°F). Cut the eggplant into bite-sized cubes and place them on a baking tray.
2
Drizzle the eggplant with 1 tablespoon of olive oil, season with a pinch of salt and black pepper, and toss to coat.
3
Roast the eggplant for 20–25 minutes, turning halfway, until tender and lightly golden. Set aside to cool slightly.
4
Meanwhile, finely slice the garlic and red onion. Cut the tomatoes into wedges and halve the cherry tomatoes.
5
Drain and rinse the white beans and place them in a mixing bowl.
6
In a small bowl, whisk the tahini with the juice of the lemon and 2–3 tablespoons of water until smooth and creamy. Season with a pinch of salt.
7
Arrange the roasted eggplant, tomato wedges, cherry tomatoes, and white beans on a large serving plate.
8
Scatter over the sliced red onion and garlic, then spoon the tahini dressing generously over the vegetables and beans.
9
Sprinkle with the fresh herbs, pomegranate seeds, and the remaining tablespoon of olive oil.
10
Serve at room temperature as a light main meal, side, or shareable centerpiece.
More Recipes For Your Gut
Nutrition
430 kcal
Calories
14 g
Protein
58 g
Carbohydrates
15 g
Fiber
14 g
Sugar
20 g
Fat
3 g
Saturated fat
1.5 g
Salt
FAQ
How many servings does this eggplant mezze plate make?
The recipe makes 2 servings.
How long does the eggplant need to roast?
Roast the cubed eggplant at 200°C (400°F) for 20–25 minutes, turning halfway.
How do I know when the eggplant is ready?
It should be tender inside and lightly golden on the outside.
Can I use another type of bean?
Yes. Chickpeas, cannellini beans, or butter beans can replace the white beans.
Can I make the tahini dressing thinner?
Yes. Whisk in water one tablespoon at a time until it reaches your preferred consistency.
Is this mezze plate vegan?
Yes, the listed ingredients are plant-based.
Is this recipe gluten-free?
The ingredients are naturally gluten-free, but check product labels for possible cross-contamination.
Can I prepare this dish in advance?
Yes. Roast the eggplant and prepare the dressing ahead, then assemble just before serving.
How should I store leftovers?
Refrigerate leftovers in an airtight container and use them within 2 days. Store the dressing separately when possible.
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