Eggplant

Eggplant, also known as Aubergine, is a versatile vegetable that is commonly used in a variety of cuisines around the world. It has a unique taste and texture that makes it a popular ingredient in many vegetarian and vegan recipes. In addition to being delicious, eggplant is also packed with nutrients that provide numerous health benefits.

Eggplant belongs to the nightshade family, which also includes peppers, potatoes, and tomatoes. It has glossy, dark purple skin and a soft, spongy interior that is ideal for absorbing flavors and spices. Eggplant can be cooked in a variety of ways, including grilling, roasting, baking, frying, and sautéing. 

Health benefits of Eggplant

• Improved digestion: Eggplant is rich in dietary fiber, which can help regulate digestion and prevent constipation.
• Lowered risk of heart disease: Eggplant contains antioxidants and other nutrients that can help lower cholesterol levels and reduce the risk of heart disease.
• Improved brain function: Eggplant is rich in anthocyanins, a type of antioxidant that has been linked to improved cognitive function and memory.
• Reduced risk of cancer: Eggplant contains phytonutrients that have been shown to have anti-cancer properties.
• Improved bone health: Eggplant is a good source of calcium, which is essential for healthy bones and teeth.

International Eggplant dishes

Moussaka – A traditional Greek dish made with layered eggplant with ground meat and a creamy béchamel sauce.

Ratatouille – A classic French vegetable stew made with eggplant, bell peppers, onions, and tomatoes.

Caponata – A Sicilian dish made with eggplant, celery, olives, and capers, all cooked together in a sweet and sour sauce.

Baingan bharta – A popular Indian dish made with mashed roasted eggplant, tomatoes, and spices.

Eggplant parmesan – An Italian dish made with breaded and fried eggplant slices, tomato sauce, and melted cheese.

Miso-glazed eggplant – A Japanese dish made with grilled eggplant and a sweet and savory miso glaze.

Imam bayildi – A Turkish dish made with baked eggplant stuffed with a mixture of onions, garlic, tomatoes, and herbs.

Thai green curry with eggplant – A spicy Thai curry made with coconut milk, green curry paste, eggplant, and other vegetables or proteins.

Eggplant involtini – An Italian dish made with thin slices of eggplant wrapped around a filling of cheese, breadcrumbs, and herbs, baked in tomato sauce.

Ratatouille

Cooking Tips:

• Salt your eggplant before cooking: This helps to remove any bitterness and also helps to draw out excess moisture. To do this, slice or cube the eggplant, sprinkle it with salt, and let it sit for 30 minutes. Before cooking, rinse the salt off and pat yourself dry.
• Don’t overcook eggplant: Eggplant can turn mushy and unappetizing if overcooked, so be sure to cook it until it is just tender.
• Use eggplant as a meat substitute: Eggplant has a meaty texture and can be used as a vegetarian substitute in dishes like lasagna, moussaka, or stir-fries.
• Use eggplant in dips and spreads: Eggplant makes a delicious addition to dips and spreads like baba ghanoush or roasted eggplant dip.

Nutrition Facts:

One cup of diced eggplant (approximately 82 grams) contains:

• Calories: 20
• Protein: 0.8 grams
• Carbohydrates: 4.8 grams
• Fiber: 2.5 grams
• Fat: 0.2 grams
• Vitamin C: 3% of the Daily Value (DV)
• Vitamin K: 3% of the DV
• Folate: 2% of the DV
• Potassium: 5% of the DV
• Manganese: 4% of the DV

Storage Instructions:

• Store eggplant in the refrigerator: Eggplant can be stored in the refrigerator for up to one week. Be sure to wrap it in plastic wrap or place it in a sealed container to prevent moisture loss.
• Don’t wash eggplant until you’re ready to use it: Washing eggplant can cause it to spoil more quickly, so it’s best to wait until you’re ready to use it before washing.
• Freeze eggplant for longer storage: If you have excess eggplant, you can freeze it for later use. Cut it into cubes or slices and blanch it for 4-5 minutes, then plunge it into ice water to stop the cooking process. Drain and freeze in airtight containers for up to six months.

In conclusion, eggplant is an often-overlooked vegetable that deserves a place in your kitchen. With its unique flavor and texture, it can add depth and complexity to any dish. Plus, its impressive nutritional profile and health benefits make it a smart choice for anyone looking to improve their diet. Whether you’re a seasoned chef or a beginner in the kitchen, eggplant is a versatile ingredient that can elevate your cooking and impress your taste buds. So why not give it a try and discover all the amazing things you can do with this humble vegetable?