Have you ever looked at an eggplant at the grocery store or farmer’s market and thought, “What the heck am I supposed to do with this?” If so, you wouldn’t be the only one. For someone who has never cooked eggplant before, the tubular vegetable capped with a crown of rough leaves called a calyx might seem intimidating. It’s also not a vegetable you want to eat raw—it has a bitter flavor with a spongy texture, and compounds in raw eggplant can upset your digestive tract.
But once cooked up, whether through roasting, grilling, or frying, eggplant becomes a melt-in-your-mouth delectable addition to any meal. It even makes a great vegetarian substitute for meat in many recipes, so it’s a reliable go-to for anyone who is trying out a plant-based diet and needs a few satisfying options.
Eggplant shares a botanical category with tomatoes, peppers, and potatoes. Although these veggies are known as nightshade plants, they shouldn’t be confused with dangerous nightshades like tobacco or belladonna; however, while eggplants are safely edible, their leaves should always be cut off and discarded, as these do have the potential to make you sick.
Originating in Asia, where they grow abundantly in the wild, eggplants were likely named such when Great Britain occupied India during the latter half of the 19th century. Eggplant had already spread to Europe long before that, and was commonly known as aubergine, a term commonly used for it in the United Kingdom and Ireland today.
Much of eggplant’s nutritional benefits will depend on how it’s prepared. One popular method of prep is to batter it, bread it, and fry it—not the best option for anyone who is seeking lighter fare, as this method adds excess fat and calories that offset the nutritional benefits. But when prepared with minimal oil, such as by roasting or grilling, eggplant is a great option for helping you lose weight. Before any oil is added, eggplant has only 20 calories per cup, with 3 grams of fiber, which will increase satiety and keep you full between meals. Because fiber slows down digestion, it not only keeps you satisfied for longer but also delays the release and absorption of carbohydrates into your bloodstream, so it can be helpful for people with diabetes.
Eggplant is packed with vitamins and minerals for good health. A serving of eggplant has about 10 percent of your daily needed manganese, which is good for strong bones and nervous system, plus 5 percent of your daily folate for cell function and daily potassium for fluid balance. Some studies have even indicated that the compounds in eggplant are good for increasing bone density and lowering cholesterol.
When you’re buying an eggplant, look for one that feels heavy for its size and has a smooth skin free from soft spots or blemishes. When you get home, store the eggplant intact in the fridge for up to 10 days. Eggplant does not keep well after it’s cut up, even when refrigerated.
Many people like eggplant on its own, simply sliced up and cooked until it’s soft (you can choose whether you want to leave the skin on for this or not). Just be sure to salt your slices and let them sit for about 10 minutes before cooking them, as this will draw some of the water (and bitterness) out of the eggplant.
But if you’re looking to expand your use of eggplant and get creative, here are some excellent dishes (including a baked eggplant parmesan, which makes for a lighter option compared with the traditionally fried version):
Eggplant Curry
Ingredients:
- 3 medium eggplants
- 3 plum tomatoes
- 1 small white onion
- 4 cloves garlic
- 1 teaspoon ginger
- 1 teaspoon turmeric
- 1 teaspoon paprika
- 1 teaspoon coriander
- 1 teaspoon cardamom
- 1 tablespoon chili powder
- 1/2 cup olive oil
- 1/4 cup coconut oil
- 2 cups coconut milk
- Salt and pepper to taste
Preheat oven to 400F. Remove the top from the eggplants and cut them into large cubes (about 1 inch). Coat with olive oil and spread evenly across a baking sheet lined with parchment paper. Bake for 30 minutes, turning each piece halfway through. Remove from the oven and set aside.
Set a large saucepan over high heat and add coconut oil, onions, and garlic. Allow to brown for approximately 5 minutes. Add remaining spices and stir in the coconut milk. Chop the tomatoes into half-inch cubes. Add to the saucepan along with the roasted eggplant. Allow the sauce to come to a simmer, then lower the heat and cover the saucepan. Let simmer for 30 minutes or until the curry sauce has thickened. Serve over jasmine rice or naan (a type of Indian flatbread).
Baba Ghanoush
Ingredients:
- 2 medium eggplants
- 3 cloves garlic
- 1/4 cup lemon juice
- 1/2 cup olive oil (set aside 1/4 cup)
- 1/4 cup tahini (sesame seed butter)
- 1 tablespoon chopped parsley
- 1/2 teaspoon cumin
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
Preheat oven to 450 F. Remove the heads from the eggplant and slice in half lengthwise. Rub with ¼ cup olive oil and set on a parchment-lined baking sheet with the open sides down (skin sides up). Roast for approximately 40 to 45 minutes. The skin should be very wrinkled and the inner “meat” of the eggplant should be tender. Remove from the oven and allow to cool. Once the eggplant is cool, scoop out the inside flesh and discard the skin. Strain the scooped-out flesh to remove any excess liquid. Transfer the flesh to a large bowl and mash with a fork or potato masher until the consistency is smooth. Add garlic, lemon juice, olive oil, and tahini. Stir vigorously until thoroughly combined. (This step can be done in a food processor, which will result in a smoother finished texture, but mashing and stirring by hand is the traditional Middle Eastern method.) Finish by adding salt, pepper, parsley, and cumin. Serve with toasted pita slices or crudite for dipping.
Low-Fat Baked Eggplant Parmesan
Ingredients
- 2 medium eggplants
- 2 tablespoons olive oil (set aside 1 tbsp)
- 1/2 cup shredded parmesan cheese
- 2 cups shredded mozzarella cheese
- 2 cups marinara sauce
- 1/2 cup Italian-seasoned breadcrumbs
- 1 tablespoon milled flaxseed
- Oregano and basil to taste (optional)
Preheat oven to 375 F. Chop the caps off the eggplant and slice into half-inch pieces. You should have approximately 12–14 slices when you’re done. Salt the eggplant slices and allow to sit for 10 minutes. Wipe away excess moisture with a paper towel. Set eggplant on parchment-lined baking sheet and brush with 1 tablespoon olive oil. Roast in the oven for approximately 20–25 minutes. In a medium bowl, combine parmesan, breadcrumbs, flaxseed, and 1 tablespoon olive oil. Add oregano and basil if desired. Remove eggplant slices from the oven and toss with the parmesan breadcrumb mixture. Bake for another 10 minutes. Spoon generous amounts of marinara sauce over the eggplant and top with mozzarella cheese. Return to the oven and allow the cheese to melt. Serve eggplant parmesan hot, alongside pasta or fresh bread if desired.
