For far too long, eggplant was just a substitute for chicken in classic dishes at fancy Italian restaurants. Eggplant Parmesan may be a bit healthier than the poultry variety, but given that it’s still breaded and served over pasta, the dish does little for diners focused on smarter dinner choices. So, how did this funny-shaped, vibrant purple fruit find its way into the kitchens and diets of those health-conscious folks? Eggplant, in its natural state, is underrated as a healthy produce item. It’s low in calories, and high in fiber, potassium, vitamins, and antioxidants.
Eggplant has been linked to reducing the risk of heart disease, regulating blood sugar levels, aiding in weight loss, lowering blood pressure, and even preventing diabetes and some cancers. Incorporating eggplant into your diet is quite easy since it’s such a versatile fruit. (Yes, it’s a fruit, not a veggie!) Eggplant is somewhat bitter when raw, but it’s best when cooked. If eggplants are too bitter for your taste, buy them young, ripe, and shiny; not matte-colored or squishy. When cooked, eggplants absorb the flavors of the ingredients surrounding them. Vegans often use eggplant as a substitute for meat in a variety of recipes. However, for the omnivores out there, eggplant is a smart option in place of or complementary to meat-based dishes.
Grilled and Stuffed Eggplant
Serves 4
- 2 medium-size eggplants
- 2 tablespoons extra-virgin olive oil
- 1 yellow onion, diced
- 2 cloves garlic, minced
- 14 ounces canned diced tomatoes, undrained
- 14 ounces canned chickpeas, drained
- 2 cups brown rice, cooked
- 1 teaspoon dried oregano
- 1 teaspoon dried red pepper flakes (or to taste)
- 1/2 teaspoon cinnamon
- 1/4 teaspoon ground allspice
- 2 green onions, sliced
- 4 tablespoons prepared tzatziki
- 2 tablespoons Italian parsley, chopped
Salt and pepper, to taste
Prepare the grill and set it to medium-high heat. If you don’t have a grill available, you can also bake these in the oven by preheating to 425°F and preparing a baking sheet with parchment paper. Cut the eggplants in half lengthwise. Brush each half with olive oil and place them flesh side down on the grill. Cook for 4 to 5 minutes, then flip and grill for 2 more minutes. Remove from heat. If using an oven, bake for 20 to 30 minutes or until the eggplant is tender. Heat the remaining olive oil in a large skillet over medium-high heat. Add the onion and cook for 3 to 5 minutes until translucent. Add garlic and cook for 1 more minute. Add the tomatoes and bring to a simmer. When the eggplant is cool enough, scoop out the flesh and chop it. Add it to the tomato mixture along with the chickpeas and spices. Add salt and pepper to taste. Spoon half cup of brown rice into each eggplant half, and then divide the filling among the halves. Top with green onion slices, parsley, and 1 tablespoon of tzatziki.
