Not many people are fond of eggplant. The thing is, eggplant is like a sponge, just like tofu, it requires a bit more love and flavor in order to blossom.
If you are like me, then we have 1 thing in common – we both love eggplant!
It’s certainly an underrated vegetable.
I have always, always loved eggplant since I was a child. But I am not going to bore you with my childhood memories.
If you are on the fence about eggplant, let’s take a look at a couple of good reasons why you should eat more eggplant!
#1 Health Benefits Of Eggplant
The first stop is the health benefits of eggplant.
According to multiple sources such as WebMD, Healthline, etc, eggplant has got the following health benefits:
It contains the following minerals and vitamins:
- Folate:
- Vitamin A:
- Vitamin C:
- Vitamin K:
- Calcium:
- Iron:
- Magnesium:
- Phosphorus:
- Potassium:
It is also used to assist in the treading of diabetes and relieve asthma.
#2 – Eggplant Is An Extremely Versatile Vegetable
The second stop is the usage of eggplant. You can make stews, dips, sides, curries and so much more out of the eggplant.
Furthermore, eggplant is a relatively low-carb vegetable, making it suitable for people on a low-carb diet.
Tips For Cooking With Eggplant
Now, before we move on to the recipes, let’s take a look at some tips for cooking with eggplant!
Salting And Rinsing Eggplant
Why do you soak eggplant before cooking? The reason why it’s a good practice to salt your eggplant and let it sit, then rinse is because it removes the bitterness from the eggplant.
It also helps your eggplant to become creamier in taste.
Drying The Eggplant After Rinsing
Why do you dry eggplant before cooking? You want to dry the eggplant after rinsing, which is essential so that you achieve that perfect caramelization.
Not drying it will cause it to boil or steam rather than be fried.
Microwaving Eggplant Before Frying
Should I microwave the eggplant before frying it? Yes and no. Depending on what you are trying to achieve.
Microwaving your eggplant before frying results in removing excess water from the eggplant and making the eggplant softer.
However, if you like your eggplant firm, it’s best to avoid microwaving it, so that it retains its firm shape.
Eggplant Skin
Is it safe to eat the skin of an eggplant? The answer is absolute! So many people peel and get rid of their skin, just like many other fruit and veg.
But the truth is, it’s a total waste, and you end up losing nutrients by getting rid of the skin.
Can You Eat Eggplant Raw?
Some people wonder whether eggplant can be eaten raw or not. The answer is, you can eat it raw. However, would you eat eggplant raw is another question?
Vegan Eggplant Recipes
Now, let’s move to the best part of this article – the recipes!
I have listed a big selection of different recipes that have the eggplant as the star of the show!
1. Vegan Chunky Zaalouk
Easy Healthy Vegan Zaalouk
Ingredients
- 1 large eggplant chopped
- 4 juicy tomatoes chopped
- 1 small brown onion - sliced
- 4 garlic cloves minced
- 4 tbsp of olive oil
- 2 tbsp of ground coriander
- 2 tbsp of ground cumin
- 2 tbsp of paprika
- 1 tsp of salt
- 1/4 bunch of chopped cilantro
Instructions
- Prepare the veggies as suggested above in the ingredient list.
- Heat the olive oil in a pan, then add the garlic and onion.
- Cook for 2-3 minutes. Add the spices and eggplant, then cook on medium heat for 4-5 minutes.
- Add the tomatoes, 2 tbsp of water and salt then and cook on meduim heat for about 25 minutes stirring frequentlt until the mix looks mushy and soft.
- Serve and enjoy!
Video
Notes
Nutrition
Zaalouk is a Morrocan eggplant dip, made out of cooked eggplant, tomatoes, and spices. YOU HAVE to try it asap, it’s different and nothing you have ever tried before!
2. Pulled Eggplant
Instead of pork, I used eggplant. Drenched in a BBQ sauce and spices, then baked in the oven.
The cooked result is perfect to serve on your next vegan backyard BBQ in the summer.
3. Low-Calorie Creamy Peanut Eggplant Curry
Creamy. Curry. Peanuts. Yes, please! Oh, and if you are on a diet, this recipe is low in calories, making it the perfect diet comfort food.
4. Vegan Tomato & Eggplant Bake
This is a dreamy, creamy eggplant bake, perfect as a side dish, or as a main meal with a side of salad.
The dish is also totally oil-free!
5. Roasted Garlic Eggplant Hummus
Garlic, hummus, and eggplants? Umm, yes, please!
Garlic and eggplant we all know work so well, combined with chickpeas, oh my, that’s a dip worth bringing to the office!
6. Roasted Eggplant Chickpea Salad
Here’s another chickpea-eggplant combo recipe.
This one is a super comforting and filling salad, that contains everything you need; flavor, texture, crunch, and taste!
7. Vegan Eggplant Parmigiana
Eggplant Parmigiana is a classic Italian comfort food. This one is made vegan of course, but also low in calories and super tasty!
The creaminess comes from a homemade cashew sauce, then the dish is baked to perfection.
8. Vegan Keto Eggplant Cream Cheese Stuffed Rolls
These rolls are perfect as an appetizer, or as a side dish. They are low-carb and low-calorie.
9. Baba Ganoush Lebanese Dip
This list of eggplant recipes won’t be fully completed without a classic eggplant recipe – baba ghanoush!
This recipe is creamy, delicious, and full of good-for-you-fat from the tahini!
10. Eggplant Katsu
Here’s the deal, if you have ever had a chicken katsu, you will probably crave it again at some point. So, instead, make these crispy eggplant katsu bites!
11. Vegan Eggplant Moussaka
Who doesn’t like a moussaka? This one is of course made with eggplant, and it’s layered with eggplant.
The ‘meat’ is from the lentils, which are an excellent source of plant-based protein.
12. Miso Glazed Eggplant Steaks
How beautiful do these look? Serve them with a side of fries, a salad, and a nice thick sauce and you will never miss meat again.
13. Sticky Eggplant Tofu Teryaki
Sticky, soft, peppery, tell me more!
Serve that sticky goodness on a bed of rice, and you are in for a winner.
14. Vegan Eggplant Meatballs
When you went vegan, did you ever think that you would be having meatballs…made with eggplant? Me neither, and yet, here we are.
They do taste really good though. So, next time you fancy meatballs, grab a couple of eggplants!
15. Air-Fried Eggplant
Air-frying boomed in the last couple of years, so if you got an air-frier at home, well done, you are on the cool kid’s list.
But, if you haven’t tried air-fried eggplant before, now is the time to try it!
16. Vegan Eggplant Puttanesca
Puttanesca is an Italian pasta dish made. This recipe is a vegan twist on a classic, and also made with eggplant!
If you are a pasta lover, this recipe is a must!
17. Stuffed Eggplant
Now we are stuffing eggplants…great. But no, this recipe is SO tasty, and is perfect as a main, with a side of fresh green salad.
The dish packs everything you want; crunch, texture, softness, flavor, everything!
- Building Muscle on a Vegan Diet: A Comprehensive Guide to Meal Planning & Macros - 11 April 2023
- Vegan Keto Sushi Roll - 25 February 2023
- Vegan Mushroom Tomato Pasta [One Pot] - 18 February 2023
No Comments