Eggplant Recipes Nutrition Facts

Eggplant, also called aubergine in some countries, is one of those vegetables that people either love it or they avoid it because they think its bitter or slimy. But the truth is, eggplant can be super tasty when cooked the right way. It soaks up flavors like a sponge and gives a soft texture that works in many different recipes. In this article we gonna explore some easy and yummy eggplant recipes that you can cook at home, even if you are not a pro in the kitchen.

Why Cook With Eggplant?

Before jumping into recipes, let’s talk about why eggplant is so good for us.

• Eggplant is low in calories but high in fiber.

• It has antioxidants that protect cells.

• It can replace meat in many dishes, good for vegetarian meals.

• Easy to find in grocery store almost all year.

Many people think eggplant is boring, but once you try different cooking styles like baking, grilling, frying, or stuffing, you will see their is a lot of possibilities.

This dish is one of the most famous way to cook eggplant. It is kind of like lasagna but instead of pasta you use eggplant slices.

Ingredients:

• 2 large eggplants

• 2 cups tomato sauce

• 2 cups mozzarella cheese (shredded)

• 1/2 cup parmesan cheese

• Bread crumbs

• Olive oil

• Salt and pepper

Steps:

1. Slice eggplants into thin rounds.

2. Sprinkle salt and leave them for 20 minutes (this helps to reduce bitterness).

3. Dip slices into breadcrumbs and fry them in a little oil until golden.

4. In a baking dish, layer fried eggplant, tomato sauce, mozzarella, and parmesan.

5. Repeat layers and bake at 375°F for 30 minutes.

The result will be gooey, cheesy, and so delicious. Serve it with spaghetti or just bread.

 Simple Grilled Eggplant

Grilled eggplant is one of the easiest recipes. You can do it on a grill outside or just a grill pan inside.

Ingredients:

• 1 eggplant

• Olive oil

• Garlic (optional)

• Salt

Steps:

1. Cut eggplant into thick slices.

2. Brush both sides with olive oil and sprinkle salt.

3. Place slices on hot grill until soft and grill marks show, about 3 minutes each side.

4. Add garlic or fresh herbs if you like.

This dish is light but tasty. Goes great with meats or can be used in sandwiches.

Stuffed Eggplant Boats

Stuffed eggplant is fun because you can fill it with different things.

Ingredients:

• 2 medium eggplants

• 1 onion

• 1 bell pepper

• 1 cup cooked rice or quinoa

• 1/2 cup cheese

• Tomato sauce

Steps:

1. Cut eggplants in half lengthwise. Scoop out the flesh carefully.

2. Chop the scooped eggplant, onion, and pepper. Cook them in a pan with olive oil.

3. Mix the cooked veggies with rice and tomato sauce.

4. Fill the eggplant shells with the mixture.

5. Top with cheese and bake for 25 minutes.

This is a healthy but filling meal. You can also add ground beef or chicken if you like non-veg.

Baba Ganoush (Eggplant Dip)

If you never tried baba ganoush, you are missing a creamy and smoky dip that is perfect with pita bread or veggies.

Ingredients:

• 2 eggplants

• 2 tbsp tahini

• 2 garlic cloves

• 2 tbsp lemon juice

• Olive oil

• Salt

Steps:

1. Roast or grill eggplants until the skin is black and inside is soft.

2. Scoop out the flesh and mash it with tahini, garlic, lemon juice, and olive oil.

3. Add salt to taste.

This dip is similar to hummus but has a smoky flavor. It’s popular in Middle Eastern cuisine.

Eggplant Curry

Eggplant works great in curries because it absorbs spices and becomes soft.

Ingredients:

• 2 eggplants

• 2 tomatoes

• 1 onion

• Garlic and ginger

• Curry powder or garam masala

• Coconut milk (optional)

1. Chop eggplant and sprinkle salt, set aside.

2. In a pot, cook onion, garlic, and ginger until golden.

3. Add chopped tomatoes and curry powder.

4. Put in eggplant pieces and cook until soft.

5. Add coconut milk for creaminess.

Serve with rice or naan bread.

Nutritional Profile (Per 100g)

• Calories: ~25 kcal

• Carbohydrates: 6 g

• Dietary Fiber: 3 g

• Protein: 1 g

• Fat: 0.2 g

• Water: ~92%

Vitamins & Minerals

• Vitamin C – supports immunity

• Vitamin K – important for bone health and clotting

• Vitamin B6 – aids brain and metabolism

• Folate – essential for DNA synthesis

• Potassium – helps regulate blood pressure

• Manganese – supports metabolism and bone strength

• Small amounts of copper, magnesium, and niacin

Health Benefits

1. Heart health – Fiber, potassium, and antioxidants may lower cholesterol and improve circulation.

2. Blood sugar control – Low in carbs, high in fiber; helps regulate glucose absorption.

3. Weight management – Very low in calories but filling due to fiber.

4. Brain protection – Nasunin may protect brain cell membranes from oxidative stress.

5. Digestive health – Fiber aids bowel regularity.