When was the final time you picked up an eggplant to make extra than simply eggplant parmesan? This underappreciated veggie could make a killer eggplant parmesan, however it may additionally make a lot extra.

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Discover out simply how wholesome eggplant is and take a look at a few of the superb methods you should utilize it in your kitchen.

Eggplant Info

This member of the nightshade household is expounded to tomatoes, white potatoes and bell peppers. Botanically, eggplant is taken into account a berry however gastronomically it’s a vegetable. The preferred eggplant within the U.S. is the teardrop formed vegetable with darkish purple pores and skin, however eggplants really are available in all sizes and shapes. You’ll find spherical, elongated, thick, and skinny formed eggplants that are available in white, black and even pale lavender. The flesh inside is an off-white shade and spongy texture.

Eggplants are grown all through the world, however within the U.S. they’re largely grown in Florida and New Jersey. Eggplant season runs from July by means of October.

Eggplant Vitamin

One cup of uncooked, cubed eggplant gives:

  • 21 energy.
  • 5 grams of carbs.
  • 2 grams of fiber.
  • 3 grams of sugar.
  • 1 gram of protein.

It’s freed from fats and saturated fats. Eggplants additionally present an array of nutritional vitamins and minerals, together with copper, which it’s a great supply of.

You’ll additionally discover a number of phytonutrients in eggplant, together with anthocyanins, which give the greens its beautiful purple shade. Anthocyanins have been proven to have a myriad of advantages, together with antioxidative and antimicrobial features. Different potential advantages of anthocyanins embody lowering the danger of coronary heart illness and serving to to forestall most cancers. Further phytonutrients present in eggplants embody chlorogenic acid, an antioxidant that helps battle most cancers, and nasunin, an antioxidant that helps shield the mind.

Some people shun eggplant as a result of they’re a member of the nightshade household and consider {that a} compound known as alkaloids in nightshades could cause irritation. Many people with inflammatory sorts of arthritis like rheumatoid arthritis report worsening signs akin to joint ache and swelling after consuming nightshades.

Nonetheless, based on the Arthritis Basis, that is anecdotal, and analysis does not help this principle. As well as, a 2011 research discovered that yellow and purple potatoes (that are additionally nightshades) lowered the blood markers for irritation in wholesome males. For those who do assume one thing you’re consuming is influencing inflammatory signs, it’s finest to talk to your doctor and registered dietitian.

Choosing and Cooking Eggplants

Select eggplants which might be heavy for his or her dimension. They need to haven’t any cracks or discoloration. Retailer eggplants within the fridge crisper drawer and use inside 5 to seven days.

Meal concepts

Though eggplant parmesan is a favourite, there are such a lot of extra methods to prepare dinner up this celebrity veggie. Listed here are six methods you may put together a meal with eggplants:

  1. Puree cooked eggplant to make babaganoush, an eggplant dip. It pairs nicely with pita chips and veggies like carrots, celery and bell peppers.
  2. Cube eggplant with the pores and skin on and add to your stir-fry firstly, whenever you add your arduous greens.
  3. Slice eggplant into rounds, sprinkle with salt, black pepper and olive oil and grill. It makes a fast and straightforward weeknight aspect dish.
  4. Dice eggplant, toss with curry sauce and sauté over medium-low warmth till the eggplant is tender.
  5. Spiralize eggplant and prepare dinner stovetop in a medium skillet with olive oil for 5 minutes. Toss together with your favourite pasta sauce.
  6. Bake eggplant to melt the eggplant flesh and use as a meat different in meatballs or burgers. To bake, minimize the stem finish off of the eggplant and pierce the pores and skin gently just a few instances with a fork. Place the eggplant on a baking sheet and roast at 350 levels for about one hour. Take away the eggplant from the oven and permit to face for 10 to fifteen minutes till it’s cool sufficient to deal with. Take away the pores and skin from the eggplant and use the flesh as you would like.

Lentil-Stuffed Eggplant Recipe

That is one among my favourite recipes for eggplants.

Serves: 4
Serving dimension: 1 eggplant half

  • Cooking spray.
  • 2 eggplants, halved lengthwise.
  • 1⁄4 cup (60 mL) olive oil.
  • Salt.
  • 1 yellow onion, chopped.
  • 1 carrot, chopped.
  • 2 cloves garlic, minced.
  • 1 can (14 to 19 oz/398 to 540 mL) low-sodium brown lentils, drained and rinsed.
  • 1 can (14 oz/398 mL) finely diced tomatoes, with juice.
  • 1 zucchini, grated.
  • 1⁄2 cup (125 mL) low-sodium vegetable broth.
  • 1 tsp (5 mL) dried parsley flakes.
  • 1⁄2 tsp (2 mL) smoked paprika.
  • 1⁄8 tsp (0.5 mL) floor black pepper.
  • 1⁄2 cup (125 mL) grated Parmesan cheese.
  • 1⁄4 cup (60 mL) panko bread crumbs, ideally complete wheat.

  1. Coat a baking sheet with cooking spray. Preheat the oven to 400°F (200°C)
  2. Scoop out a few of the flesh from the eggplant halves, leaving about 1 inch (2.5 cm) across the edge. Set the halves apart.
  3. Add the scooped-out flesh and 1 tbsp (15 mL) of the oil to a blender or meals processor and purée. Switch the combination to a clear bowl and put aside.
  4. Brush either side of the eggplant halves with 1 tbsp (15 mL) of the oil and place on the ready baking sheet skin-side down. Sprinkle 1⁄4 tsp (1 mL) of the salt onto the flesh aspect of the eggplant halves. Bake till the eggplants are barely softened and browned, 20 minutes.
  5. Cut back the oven temperature to 350°F (180°C).
  6. In a big skillet, warmth the remaining 2 tbsp (30 mL) oil over medium warmth. When the oil is shimmering, add the onion, carrot, and garlic and prepare dinner, stirring sometimes, till softened, 5 minutes. Add the puréed eggplant, lentils, tomatoes with juice, zucchini, vegetable broth, parsley, paprika, black pepper and 1⁄4 tsp (1 mL) salt and stir to mix. Enhance the warmth to excessive and produce the combination to a boil. Cut back the warmth to medium-low and simmer, stirring sometimes, till the flavors mix, 10 minutes. Take away the skillet from the warmth and let cool for 10 minutes.
  7. In a small bowl, combine the Parmesan cheese with the panko bread crumbs.
  8. Divide the lentil combination equally between every of the 4 eggplant halves. High every eggplant half with 3 tbsp (45 mL) of the cheese-panko combination. Return to the oven and bake till the cheese has melted and the highest is barely browned, 10 minutes. Take away from the oven and let the eggplant cool for 10 minutes.
  9. On every of 4 plates, place one eggplant half. Serve heat.

Recipe from The Household Immunity Cookbook by Toby Amidor. Printed by Robert Rose Books.


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