Eggplants aren’t everybody’s favourite like some vegetables. We see eggplants at fruit and vegetable stalls and supermarkets, but putting them in the basket can be difficult. However, you might miss many culinary possibilities and much-needed nutrients this versatile veggie provides.
What if we changed that now so we wouldn’t miss out on vitamins C, K, B6, manganese, fibre, and potassium?
We want them all, and cooking the same old ingredients is so last year. Now, we are evolving and while doing so, we’re reaping the health benefits as much as we can.
Bringing out the best flavours
The head chef at Bertha House in Mowbray, Nondyebo Mgoboza, also known as Chef Gee, says one of the healthiest ways to prepare eggplants is by roasting, grilling, or sautéing them.
She explains that eggplants don’t need much to draw out their flavour – just salt and acidic ingredients like vinegar or lemon juice can bring out a well-flavoured taste.
“Another way to enhance the flavour is by marinating the eggplants for at least 30 minutes before cooking, whether with lemon juice, herbs, or spices,” Mgoboza adds.
To grill them, Mgoboza recommends brushing eggplant slices with olive oil, seasoning with salt and pepper, and grilling on medium heat for 3 to 5 minutes per side.
She also suggests roasting them: cut the eggplants into strips, toss them with olive oil, minced garlic, or herbs and spices of your choice, then roast in the oven at 200°C for 20 to 30 minutes until tender or caramelised.
“You can even cook your eggplants in the microwave in just 2-3 minutes.”
Nondyebo Mgoboza
Mgoboza notes that salt brings out the natural sweetness of eggplants, which is why it’s often recommended.
To preserve their colour and texture, she suggests steaming or stir-frying them to keep them crispy and crunchy – just be sure not to overcook them.
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A healthy, low-calorie addition
Eggplants are a nutrient-dense food, meaning they provide a good amount of vitamins, minerals, and fibre with few calories, says Kulani Mtileni, the founder of Dietitians24 and a registered dietitian from Polokwane, Limpopo.
He explains that eggplants also contain small amounts of other nutrients, including niacin, magnesium, and copper.
Mtileni adds that eggplants are packed with antioxidants.
“Antioxidants are substances that help protect the body from damage caused by harmful substances known as free radicals.”
Kulani Mtileni
Studies have shown that antioxidants can help prevent many types of chronic diseases, such as heart disease and cancer. Other research suggests that polyphenols, or natural plant compounds found in foods like eggplant, may reduce sugar absorption and increase insulin secretion, both of which can help lower blood sugar, Mtileni adds.
He explains that eggplants also contain solasodine rhamnosyl glycosides, a type of compound that helps fight cancer.
Mtileni further mentions that eggplants are high in fibre, which passes through the digestive system intact. Due to their fibre content, eggplants are low in calories, making them a great addition to weight loss diets.
Cook healthy with tasty eggplants
According to Mtileni, eggplants can be baked, roasted, grilled, or sautéed, and work well with olive oil and seasoning. Simply adding cheese to eggplants can also be a healthy addition without the need for many condiments.
“For some, slicing eggplants, seasoning with olive oil and salt, grilling them, and then adding bacon can create a delicious sandwich filling.”
Mtileni also suggests that eggplants can be added to curry dishes, tofu, or beans, but make sure to add them just a few minutes before you’re done cooking. Eggplants make a great vegan alternative, as they can be paired with plant-based vegetable soups, used in vegan stir-fries, or as a wrap filling.
Mtileni adds that one challenge people often face when preparing eggplants is preventing them from absorbing too much oil.
To solve this, he recommends salting the eggplant slices before cooking to draw out excess moisture, then rinsing and patting them dry before adding a minimal amount of oil.
ALSO READ: Craving custard? Make your own guilt-free dessert
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Enjoy Chef Gee’s Easy Eggplant Parmesan recipe
Ingredients
- 2 large eggplants, sliced into ¼-inch thick rounds
- 1 cup all-purpose flour
- 1 cup breadcrumbs
- 1 cup grated parmesan cheese
- 1 cup tomato sauce
- 1 cup shredded mozzarella cheese
- 1 egg, beaten (for egg wash)
- Salt and pepper, to taste
- Olive oil, for frying
Instructions
- Prepare the egg wash by beating the egg in a shallow dish.
- Dip each eggplant slice into the egg wash, coating both sides, then coat in the breadcrumbs mixed with parmesan cheese.
- Heat about ½ inch (1 cm) of olive oil in a large skillet over medium heat. Fry the eggplant slices until they’re golden brown and crispy, about 3-4 minutes per side.
- Transfer the fried eggplant slices to a baking dish. Spoon some tomato sauce over each slice, followed by a sprinkle of mozzarella cheese.
- Bake in a preheated oven at 190°C for about 20-25 minutes, or until the cheese is melted and bubbly.
- Serve hot and enjoy!
