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Eggplant, also known as aubergine, is versatile and easy to add to your meals. Part of the nightshade family, eggplants grow all over the world. But did you know that this vegetable is also good for you?
In fact, eggplants have been used medicinally for thousands of years, due to the nutrients, antioxidants, and powerful plant compounds called polyphenols that they contain, according to WebMD. Eggplants are also rich in anthocyanins which can protect your body on a cellular level and help reduce the risk of chronic diseases. Eating eggplant is very good for your health.
While you may be familiar with the dusky purple oval shaped variety, eggplants come in many different sizes and colors including black, white, orange, and green which can be used in many dishes. Here are seven vegetarian eggplant recipes from around the world to explore.
Grilled Eggplant
Grilled eggplant is easy to prepare and can be served as a side dish or used in other recipes. Grilling or baking instead of frying is also a healthier way to cook. This recipe from the Love & Lemons blog shows how simple cooking eggplant can be. You will need two medium eggplants, extra virgin olive oil, sea salt, and pepper. Just prepare a grill or baking pan, add slices or rounds of eggplant and cook until soft. There is also a recipe for a couscous salad to pair with the grilled eggplant.
Roasted Eggplant Spaghetti with Miso Sauce
This simple main dish from the Cookie & Kate blog combines eggplant and spaghetti tossed with a brown butter miso-pepper sauce. While this dish contains carbs and butter, it uses whole grain spaghetti, and you can substitute the butter with a healthier choice. This recipe calls for one large or two medium peeled eggplants, thin spaghetti, grated parmesan cheese, butter, olive oil, white miso, sea salt, and pepper.
Eggplant Curry
Eggplant Curry is also known as South Indian Brinjal curry, a hot and spicy dish that is not for the faint of heart according to the RecipeTinEats blog. The recipe calls for unpeeled roasted eggplant, black mustard seeds, curry leaves, coconut milk, tomato, garlic, and ginger. You can find the ingredients in an Indian market or online. One of the best things about this curry is that it is vegan.
Chinese Eggplant Salad
This Chinese eggplant salad with garlic sauce recipe from the Savory simple blog is packed full of umami flavor and can be made in a snap. You will need Chinese eggplant that are long and thin, or you can substitute with baby eggplants – do not peel the skin – and a neutral high heat cooking oil like grapeseed. The sauce is made of soy sauce, balsamic vinegar, garlic, scallion, chili peppers and sugar.
Vegetarian Stuffed Eggplant
This easy stuffed eggplant recipe from The Mediterranean Dish consists of roasted eggplant halves that are filled with quick cooking couscous, chickpeas, Roma tomatoes, green onion, spices, and fresh parsley. It is perfect as a vegetarian main dish or side dish. Have some tahini on hand to serve with the eggplant. Stuffed eggplant can be a vegan main dish or served as a side dish.
Eggplant Parmesan
Eggplant parmesan is one of the most popular eggplant dishes and this recipe from Love & Lemons is sure to please. This dish is lighter and healthier than what you find in Italian restaurant fare. That’s because the eggplant is baked and not fried. You will need two large eggplants, marinara sauce – homemade or from a jar –, eggs, almond milk, panko crumbs, mozzarella cheese balls, grated parmesan, olive oil, salt, pepper, and herbs. Bake the eggplant and then layer and bake again.
Baba Ganoush
This quintessential Middle Eastern salad is like hummus but is made with grilled or roasted eggplant instead of chickpeas. This recipe from Cookie & Kate is easy to make and doesn’t require a food processor. You will need two pounds of Italian eggplant garlic, tahini, lemon juice, extra virgin olive oil, salt, cumin, and smoked paprika. Baba ganoush is a great side dish for almost any meal.
