This vegetarian recipe uses tahini (sesame paste), which can be found in the international or Middle Eastern foods aisle, the nut butter section, or the natural foods area of your supermarket. Not there? No problem: You can substitute creamy peanut butter for the tahini.

In addition to protein and fiber, this veggie loaf is a good source of B vitamins (folate, riboflavin, thiamin), magnesium, potassium, and selenium.

Timing alert: The eggplant needs to drain for 30 minutes.

• 1 eggplant (1½ pounds), peeled and cut into ½-inch cubes
• 2½ teaspoons salt
• 2 cups cooked chickpeas or canned* (rinsed and drained)
• 1 cup plain low-fat yogurt
• 2 tablespoons tahini (or creamy peanut butter)
• 2 tablespoons tomato paste*
• 2 teaspoons grated lemon zest
• 3 tablespoons fresh lemon juice
• 2 teaspoons paprika
• 1 teaspoon coriander
• 2 whole-wheat pita breads (7 inches), finely chopped
• ⅓ cup water
• 3 large egg whites
• 1 tablespoon flour

1. In a colander set over a bowl, toss the eggplant with 2 teaspoons of the salt. Let the eggplant sit for 30 minutes to release liquid. Rinse the eggplant briefly under cold running water to remove the salt. Squeeze the eggplant until it’s dry and has lost most of its seeds.
2. In a vegetable steamer, steam the eggplant until tender, about 15 minutes.
3. In a large bowl, with a potato masher, mash the chickpeas with the remaining ½ teaspoon salt, ½ cup of the yogurt, the tahini, tomato paste, lemon zest, lemon juice, paprika, and coriander. Add the eggplant and lightly mash.
4. Preheat the oven to 350°F. In a small bowl, stir together the pita and water until the pita is moistened. Stir the moistened pita into the bowl with the chickpea/eggplant mixture. Stir in 2 of the egg whites.
5. In a small bowl, stir together the remaining ½ cup yogurt, remaining egg white, and the flour.
6. Spray a 9 x 5-inch loaf pan with nonstick cooking spray. Spoon the chickpea/eggplant mixture into the pan. Bake for 45 minutes.
7. Spread the yogurt mixture over the top of the loaf and bake for 10 minutes, or until glazed. Cool for 20 minutes in the pan before cutting into slices and serving.

Makes 4 servings; per serving: 370 calories, 8.5g total fat (1.5g saturated), 4mg cholesterol, 14g dietary fiber, 60g carbohydrate, 20g protein, 750mg sodium.