7 Amazing Eggplant Dishes You Need to Try
Eggplant is a versatile and nutritious vegetable that is beloved around the world. It grows very well in hot climates, widely cultivated in southern Europe, Africa, South Asia, and Southeast Asia. With its meaty texture, mild flavor, and ability to absorb spices and sauces, eggplant can be prepared in endless ways. From Middle Eastern baba ghanoush to Indian baingan bharta to Chinese eggplant stir fries, this ingredient shows up in many iconic dishes.
And the best part? This veggie isn’t just versatile when it comes to cooking; it’s also highly nutritious. Eggplants are low in calories, high in fiber, and packed with beneficial nutrients like vitamin C, vitamin K, potassium, copper, thiamin, niacin, magnesium, and manganese. The anthocyanins that give eggplants their deep purple color are powerful antioxidants that can help reduce inflammation and protect against chronic diseases. Additionally, chlorogenic acid in eggplants has been shown to lower blood sugar levels.
With all of these health benefits, it’s no wonder eggplant is a staple in cuisines across the globe. Let’s discuss seven amazing recipes you can cook with eggplant.
1. Eggplant Parmigiana
Eggplant parmigiana is a classic Italian dish made by breading and frying eggplant slices, layering them with tomato sauce and mozzarella cheese, and baking until bubbly and melted. The end result is a flavorful vegetarian main course that makes a comforting and satisfying meal. For a lighter, equally delicious variant of this dish, you can try this easy recipe of air fried eggplant from foolproofliving.com, which offers a healthier cooking method without sacrificing the crispy golden exterior that makes this dish so beloved.
Frying the eggplant gives it a crispy, golden outer crust while keeping the inside tender. Layering fried eggplant with the acidic tomato sauce and gooey cheese balances the flavors and textures perfectly. Eggplant parm is a great way to get all the nutrients from eggplant along with the added benefits of olive oil, basil, and the lycopene in the tomato sauce. Just a few slices provide dietary fiber, potassium, vitamin C and vitamin K. This versatile dish can be served as an entrée or appetizer.
2. Caponata
Caponata is a Sicilian eggplant relish that makes a delicious antipasto or side dish. Eggplants are sautéed until soft and then combined with a sweet and sour sauce made from onions, celery, olives, capers, tomatoes, pine nuts, vinegar, and sugar. Some versions also include raisins or green peppers. The complex layers of flavors—briny, sweet, tangy, and nutty—make this a unique and addictive condiment.
In addition to being packed with eggplant’s nutritional benefits, caponata provides a range of other healthy ingredients. Onions, celery, and olives add fiber, vitamins, and plant compounds. The pine nuts offer healthy fats, protein, and minerals like magnesium and zinc. Caponata keeps well in the fridge so you can make a big batch to enjoy all week long on crostini, over fish, with grilled meats, or as a side dish.
3. Baba Ghanoush
Baba ghanoush is a traditional Middle Eastern dip made primarily from eggplants. Eggplants are roasted or grilled until soft and smoky. The flesh is then mashed with olive oil, lemon juice, garlic, tahini, and spices like cumin and paprika. The result is a creamy, smoky, and tangy dip that pairs perfectly with pita bread or fresh vegetables.
Baba ghanoush is high in fiber, vitamin C, potassium, and antioxidants. The combination of olive oil and tahini adds healthy fats and protein. This nutrient-dense dip makes a great appetizer or snack that can be whipped up in minutes. For best results, seek out fresh, firm eggplants and char them over an open flame to add a deliciously smoky flavor. Baba ghanoush is the perfect way to enjoy eggplants at their finest.
4. Eggplant Rollatini
Eggplant rollatini involves thinly slicing eggplant lengthwise, filling the slices with cheese, and then rolling them up into bundles. The filled eggplant rolls are topped with tomato sauce and melted mozzarella before baking until hot and bubbly.
This dish allows the mild flavor of eggplant to shine by pairing it with just a few complementary ingredients like ricotta, parmesan, and herbs. Baking the stuffed eggplant rolls gives them a meltingly tender texture while keeping them intact. The cheese filling adds protein and calcium to make this vegetarian dish more nutritionally complete. Eggplant rollatini is elegant yet easy to make ahead of time for entertaining. It can be served as a main course or appetizer.
5. Imam Bayildi
Imam bayildi is a popular Turkish dish consisting of eggplants stuffed with onions, garlic, tomatoes, and herbs like parsley or dill. The name translates to “the imam fainted” due to the dish being so delicious that it caused an imam to faint after the first bite!
To make imam bayildi, eggplants are split lengthwise and the flesh is scooped out, being careful to keep the shells intact. The eggplant flesh is chopped and cooked with the stuffing ingredients before being used to fill the shells. The stuffed halves are then baked or braised until the eggplant is completely tender, and the stuffing is infused with flavor. Imam bayildi makes a light yet satisfying meatless main dish. Roasting the eggplant concentrates its sweetness and gives it a melt-in-your-mouth texture.
6. Baingan Bharta
Baingan bharta is a popular Indian dish made by charring eggplants over an open flame until the skins are blackened and blistered. The flesh is then scraped out and mashed together with onions, tomatoes, garlic, ginger, spices like cumin and coriander, and herbs like cilantro. It has a delicious smoky and savory flavor that pairs perfectly with rice or naan.
The process of charring the eggplants whole helps concentrate their natural sweetness while also lending a complex smokiness. Baingan bharta is loaded with nutrients from the eggplant as well as other antioxidant-rich ingredients. It makes a quick, easy, and healthy vegetarian main dish or side. This dish can also be made by broiling or grilling the eggplants until charred and soft.
7. Eggplant Dengaku
Dengaku is a classic Japanese preparation in which vegetables or fish are coated in a sweet miso glaze and then grilled or broiled. Eggplant dengaku features thick slices of eggplant brushed with a flavorful mixture of white miso, mirin, sake, sugar, and dashi. It is then grilled until caramelized and collapse-in-your-mouth tender.
The sweet and salty miso glaze pairs perfectly with the mild, almost nutty flavor of eggplant. Grilling concentrates the eggplant’s natural sweetness and gives it a smoky char. Eggplant dengaku makes an easy appetizer, side dish, or even entree when served over rice. The eggplant provides fiber, potassium, and antioxidants, while the miso adds protein, probiotics, and umami flavor. This simple preparation lets the stellar ingredients shine.
Conclusion
Eggplant is clearly a versatile ingredient that takes well to many global cooking methods, from grilling to baking to sautéing. It has a mild flavor and texture that allows it to be transformed into everything from crispy eggplant parm to smoky baba ghanoush. This vegetable provides an array of nutrients as well as beneficial plant compounds. When combined with herbs, spices, cheese, meat, or other vegetables, it becomes the star of many classic dishes across cuisines.
N.B. Eggplant in the UK is known as Aubergine and it’s one of my favourite vegetables.
I like eggplants and use in my dishes. Thanks for sharing these different ways in adding eggplants in delicious dishes…
#MMBC