Food & Beverage - Diets & Nutrition

Eggplant, the veggie of the month in 5 recipes

By Sara Stefanovic
7 min read

The Spanish manzana (apple) has nothing to do with the Italian Melanzana (eggplant), but the name is very similar, do you know why? Melanzana literally means: unhealthy apple, due to the fact that it cannot be eaten raw. There are many types of eggplants that are usually distinguished by their shape, which can be round, elongated and oval, and by the color, which ranges from very light lilac to deep purple. The color of the eggplant is a form of genetic defense from the ultraviolet rays of the sun.

Eggplants are very rich in minerals, in particular potassium, phosphorus and magnesium; they are therefore an excellent ally during the summer, when you tend to lose minerals, especially potassium, with sweating. Also, like all purple-colored vegetables, eggplants are very rich in antioxidants. Today we offer you five regenerating recipes starring the veggie of the month.

Eggplant Stuffed Mushrooms

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These Eggplant Stuffed Mushrooms combine wonderfully with tomato chutney. Tip: You can stuff the mushrooms with the eggplant cream using a teaspoon or pastry bag. If you have leftover stuffing, it works great as a topping for vegetable sticks! We’ll give you the recipe next week.

Ingredients for 2 servings:

  • Eggplant (380 g)
  • Mushrooms, large (320 g)
  • Olive oil (5 tablespoons, 67.5 ml)
  • Salt and pepper (to taste)
  • 3 Garlic cloves (9 g)
  • 1 Onion (80 g)
  • Tomatoes (300 g)
  • Water (100 ml)
  • Fresh basil (20 g)
  • Sesame seeds, toasted (1 tablespoon, 7 g)
  • Lemon juice (2 tablespoons, 30 ml)

Instructions for 2 servings:

  1. Preheat oven to 350°F (180°C).
  2. Peel and chop the eggplant.
  3. Remove the stems from the mushrooms and add the stems with the eggplant pieces.
  4. Combine the stems and eggplant pieces with ⅖ of the olive oil—season with salt and pepper. Place in an ovenproof dish and bake in the middle position for about 25 minutes.
  5. Meanwhile, peel the garlic and onion. Cut the onion into small pieces.
  6. Cut the tomatoes into small cubes.
  7. Heat ⅓ of the remaining olive oil in a skillet and sauté the onions over medium heat for about 2 minutes.
  8. Mash and add a clove of garlic. Also, add the tomato cubes, water, salt and pepper. Stir well and let it simmer for about 10 minutes.
  9. Remove the eggplant and mushroom pieces from the oven and whisk together with the remaining olive oil, garlic cloves and basil. Leave the oven on.
  10. Add the sesame seeds and lemon juice. Fill the mushrooms with the cream. Bake in the middle position and bake for about 10 minutes.
  11. Serve the stuffed mushrooms with tomato chutney.

Eggplant Pide

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Once the dough is prepared, these delicious Eggplant Pides are ready! The combination of fluffy unleavened flatbread, filling with mint, eggplant, tomato and fresh yogurt is fantastic. Tip: Pomegranate seeds are also a fantastic addition to give a great look. If you don’t have a lot of time, you can also use store-bought dough.

Ingredients for 4 servings:

  • Spelled flour (400 g)
  • Salt (to taste)
  • Dry yeast (1 teaspoon, 5 g)
  • Sugar (1 teaspoon, 7 g)
  • Olive oil (4 tbsp, 54 ml)
  • Warm water (250 ml)
  • 1 Onion (80 g)
  • 3 Garlic cloves (9 g)
  • 1 Eggplant (300 g)
  • 3 Tomatoes (360 g)
  • Fresh Mint (to taste)
  • Paprika powder (½ teaspoon, 1 g)
  • Ground Cinnamon (½ teaspoon, 1 g)
  • ½ Lime (33.5 g)
  • Coconut yogurt, vegan (25 g)

Instructions for 4 servings:

  1. In a bowl, add the flour and salt.
  2. In a second bowl, mix the yeast, sugar, water and half of the olive oil.
  3. Add the yeast mixture to the flour and use a dough hook to mix well.
  4. Next, knead the dough with your hands on a floured surface until smooth. If necessary, add flour until the dough is no longer sticky.
  5. Place the dough in a clean bowl, cover with a clean tea towel and let rise in a warm place for about 1 hour.
  6. Meanwhile, peel the onion and garlic. Cut the onion into small pieces.
  7. Cut the eggplant and tomatoes into cubes and finely chop the mint.
  8. Place half of the remaining olive oil in a skillet and sauté the onions over medium heat for about 3 minutes.
  9. Season with paprika powder and cinnamon. Crush ⅔ of the garlic and add it to the skillet with the diced eggplant. Stir well and cook for about 5 minutes.
  10. Next, add the diced tomatoes and mint. Cook for another 3 minutes.
  11. Preheat the oven to 200°C.
  12. Knead the dough well with your hands once more and then divide it into 4 equal pieces. Shape the pieces into thin ovals, making the edges thin at one point.
  13. Place the dough on a baking sheet lined with baking paper and then top with the filling. Leave the edges of the dough hollow and fold slightly to create a border and hold the filling in place.
  14. Bake the pids in the middle position and bake for about 15 minutes until golden brown.
  15. Meanwhile, squeeze the juice from the lime and crush the remaining garlic. Combine both with coconut yogurt and remaining olive oil.
  16. Garnish the cooked pids with the yogurt and fresh mint.

Ratatouille

eggplant

With ratatouille you have all the vegetables you could ask for: eggplant, tomatoes, zucchini and peppers are all on the ingredient list. Although it was originally labeled “poor man’s food,” these days it’s a vegetable stew prepared in many kitchens. Since its main ingredients are vegetables, ratatouille has very few calories and is an ideal low-calorie dish that will fit into your nutritional plan!

Ingredients for 4 servings:

  • 2 Onions (140 g)
  • 4 Garlic cloves (12 g)
  • Olive oil (1 teaspoon, 7 ml)
  • Diced tomatoes (400 g)
  • Balsamic vinegar (2 tablespoons, 16 ml)
  • Fresh basil (to taste)
  • 1 Red bell pepper (150 g)
  • 2 Eggplants (600 g)
  • 2 Zucchini (460 g)
  • 5 Tomatoes (590 g)
  • ½ Lemon (40 g)

Instructions for 4 servings:

  1. Finely chop the onions and garlic cloves and sauté both in a skillet with a teaspoon of olive oil.
  2. Add the diced tomatoes and 1 tablespoon of balsamic vinegar. Tear some basil leaves into small pieces and add them to the pan. Let it simmer for 3 minutes.
  3. Wash the bell pepper, cut it into small pieces and add it to the tomato puree. Spread all the puree over the bottom of a casserole dish.
  4. Wash the eggplant, zucchini and tomatoes and cut them into thin rounds.
  5. Distribute the rings of vegetables alternately in the casserole dish and bake at 180°C for approx. 30-35 minutes.
  6. Finally, sprinkle a little lemon juice and serve with the remaining basil leaves and balsamic vinegar.

Potato curry with eggplant

eggplant

Our potato curry with eggplant and light coconut flavor will completely win you over! This is a delicious meal that leaves nothing out. Tip: Better a little than a lot when it comes to putting in the curry paste. If you put too much, it becomes too spicy.

Ingredients for 1 serving:

  • Potatoes (220 g)
  • Eggplant (110 g)
  • Champignon mushrooms (110 g)
  • Onion (20 g)
  • Olive oil (1 teaspoon, 7 ml)
  • Vegetable broth (130 ml)
  • Coconut milk (90 ml)
  • Curry paste (to taste)
  • Parsley (5 g)

Instructions for 1 serving:

  1. Cut potatoes, eggplant, mushrooms and onion into small cubes.
  2. Put the olive oil in a large skillet and roast the potatoes for about 3 minutes.
  3. Add the rest of the vegetables and deglaze with the vegetable broth and coconut milk.
  4. Add the curry paste and stir well. Let simmer over medium heat for 30 minutes until the liquid has evaporated.
  5. Serve with parsley.

Asian Couscous Salad

eggplant

Fruity, slightly sweet, and yet satiating – that’s the perfect description for our Asian Couscous Salad! Low in calories, it will fit perfectly into your calorie budget while still making you feel full. Tip: You can hollow out the flesh of the eggplant and fill the skins with the salad. This will make your salad look just flashy on the buffet table!

Ingredients for 2 servings:

  • Couscous (125 g)
  • 1 Garlic clove (3 g)
  • ½ Eggplant (150 g)
  • Dates (75 g)
  • ½ Pomegranate (150 g)
  • Almonds, whole (40 g)
  • Olive oil (1 teaspoon, 7 ml)
  • Cinnamon (to taste)
  • Salt and pepper (to taste)
  • Yogurt, low-fat (100 g)

Instructions for 2 servings:

  1. Prepare the couscous according to the instructions on the package.
  2. While the couscous is puffing up, peel and mince the garlic, also dice the eggplant and dates.
  3. Cut the pomegranate in half and remove the seeds. Chop the almonds.
  4. Place the eggplant in a pan with some olive oil and roast for 5 minutes.
  5. Add the diced dates and cook for another 3 minutes—season with cinnamon, salt and pepper.
  6. Combine the eggplant mixture with the cooked couscous.
  7. Combine yogurt with garlic, season with salt and pepper and use as a dressing for the couscous.
  8. Garnish the salad with pomegranate seeds.
7 min read

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