Eggplant, also known as aubergine, is a nutrient-dense vegetable that offers various health benefits. It is a good source of dietary fiber, which aids in digestion, helps maintain healthy blood sugar levels, and can contribute to weight management by promoting a feeling of fullness. This low-calorie vegetable features in the Mediterranean diet.
They are rich in antioxidants, particularly anthocyanins, which are responsible for their deep purple color. The primary anthocyanin in eggplants is nasunin, which has been shown to protect cell membranes from damage and reduce inflammation.
6 Eggplant (Brinjal) Recipes
Grilled Eggplant with Garlic and Herbs
Ingredients:
- 1 large eggplant, sliced into rounds
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions:
- Preheat the grill to medium-high heat.
- Brush both sides of the eggplant slices with olive oil.
- In a small bowl, combine the minced garlic, oregano, basil, salt, and pepper.
- Sprinkle the garlic herb mixture over the eggplant slices.
- Grill the eggplant for 3-4 minutes on each side, until tender and grill marks appear.
- Garnish with fresh parsley before serving.
Stuffed Eggplant
Ingredients:
- 2 large eggplants, halved lengthwise
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 bell pepper, chopped
- 1 zucchini, chopped
- 1 cup cooked quinoa
- 1 cup canned diced tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
- 1/2 cup grated Parmesan cheese
Instructions:
- Preheat the oven to 375°F (190°C).
- Scoop out the flesh of the eggplants, leaving a 1/2-inch thick shell. Chop the scooped-out flesh and set aside.
- Brush the eggplant shells with olive oil and place on a baking sheet. Bake for 20 minutes.
- In a large skillet, heat the remaining olive oil over medium heat. Add the onion and garlic, and sauté until softened.
- Add the bell pepper, zucchini, and chopped eggplant flesh. Cook for 5-7 minutes, until vegetables are tender.
- Stir in the cooked quinoa, diced tomatoes, oregano, basil, salt, and pepper. Cook for another 5 minutes.
- Remove the eggplant shells from the oven and fill with the vegetable-quinoa mixture.
- Sprinkle the grated Parmesan cheese on top.
- Bake for an additional 15 minutes, until the cheese is melted and golden.
- Serve hot.
Eggplant Curry
Ingredients:
- 2 tablespoons coconut oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 tablespoon ginger, minced
- 1 tablespoon curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 large eggplant, chopped
- 1 can (14 oz) coconut milk
- 1 can (14 oz) diced tomatoes
- 1 cup chickpeas, cooked or canned
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions:
- In a large pot, heat the coconut oil over medium heat. Add the onion, garlic, and ginger, and sauté until softened.
- Stir in the curry powder, cumin, and coriander, and cook for another minute.
- Add the chopped eggplant and cook for 5 minutes, until it begins to soften.
- Pour in the coconut milk and diced tomatoes, and bring to a simmer.
- Add the chickpeas, salt, and pepper. Cover and cook for 20-25 minutes, until the eggplant is tender.
- Garnish with fresh cilantro before serving. Serve with rice or naan bread.
Eggplant and Black Bean Burritos
Ingredients:
- 1 large eggplant, diced
- 2 tablespoons olive oil
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1 can black beans, drained and rinsed
- 1 cup cooked rice
- 1 cup salsa
- 8 large flour tortillas
- 1 cup shredded cheese (cheddar or Monterey Jack)
- 1/4 cup chopped green onions
- Fresh lime wedges
Instructions:
- Preheat the oven to 400°F (200°C).
- Toss the diced eggplant with olive oil, cumin, and chili powder.
- Spread the eggplant on a baking sheet and roast for 20-25 minutes, until tender.
- Combine the roasted eggplant, black beans, cooked rice, and salsa in a large bowl.
- Fill each tortilla with the eggplant mixture and top with shredded cheese.
- Roll up the burritos and place them in a baking dish.
- Bake for 10-15 minutes, until the cheese is melted.
- Garnish with chopped green onions and serve with lime wedges.
Eggplant Tacos
Ingredients:
- 1 large eggplant, diced
- 2 tablespoons olive oil
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon chili powder
- Salt and pepper to taste
- 8 small corn tortillas
- 1 cup shredded cabbage
- 1 avocado, sliced
- 1/4 cup chopped cilantro
- Lime wedges for serving
Instructions:
- Preheat the oven to 400°F (200°C).
- Toss the diced eggplant with olive oil, cumin, smoked paprika, chili powder, salt, and pepper in a bowl.
- Spread the eggplant on a baking sheet and roast for 20-25 minutes, until tender and slightly crispy.
- Warm the tortillas in a skillet or microwave.
- Fill each tortilla with roasted eggplant, shredded cabbage, avocado slices, and chopped cilantro.
- Serve with lime wedges on the side.
Eggplant and Chocolate Cake
This unique recipe incorporates eggplant into a moist and rich chocolate cake, adding a surprising twist to a classic dessert.
Ingredients:
- 1 large eggplant, peeled and grated
- 1 1/2 cups flour
- 1/2 cup cocoa powder
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 1 cup sugar
- 1/2 cup vegetable oil
- 2 eggs
- 1 teaspoon vanilla extract
- 1/2 cup buttermilk
Instructions:
- Prepare the Eggplant:
- Peel and grate the eggplant. Set aside.
- Mix Dry Ingredients:
- Whisk together the flour, cocoa powder, baking powder, baking soda, and salt in a bowl.
- Mix Wet Ingredients:
- In another bowl, beat the sugar and oil until well combined. Add the eggs, one at a time, beating well after each addition. Stir in the vanilla extract.
- Combine and Bake:
- Gradually add the dry ingredients to the wet ingredients, alternating with the buttermilk. Fold in the grated eggplant.
- Pour the batter into a greased 9-inch round cake pan. Bake at 350°F (175°C) for 30-35 minutes, or until a toothpick inserted into the center comes out clean.
- Let the cake cool in the pan for 10 minutes, then transfer to a wire rack to cool completely.
Incorporating eggplant into your diet can provide nutritional benefits and support overall health.