Eggplant: Vegetables and Fruits for Health

Eggplant is not a vegetable that most Mainers think of as a common garden vegetable. But eggplant is a versatile vegetable, and making room for it in the garden is becoming more and more common.

This attractive, deep rich purple vegetable capped with gray-green leaves is available year-round in local markets. The Maine crop can be purchased at farmers’ markets or roadside stands in late July to early October. The bulbous part, the fruit, can vary in shape from round to finger-shaped. The fruit is the edible part. Eggplant is popular in Asian and Middle Eastern cookery, as well as in many Mediterranean dishes.

Like most vegetables, eggplant is naturally low in calories and has no fat. It is a fair source of potassium, iron and protein. A cup has only 38 calories (without added fat). A main benefit of eggplant is its high fiber content.

Eggplant is a member of the nightshade family, and therefore related to potatoes, tomatoes and peppers. Some writers, such as Jane Brody, food author and columnist, recommend that eggplant should always be cooked before eating to avoid any toxic solanine that may be in the fruit. The cooked peel can be eaten with the pulp in any recipe.

Choose eggplant with a bright, purple color. If you select a newer variety, you may find eggplants that are pink, striped or even white. For best quality, look for eggplants that are firm, heavy for size, and free of scars. The skin will be glossy, and the flesh will be firm. Smaller, slender selections usually have smaller seeds and are more tender. Avoid eggplant with brown or blue streaks, or that are shriveled and flabby. Some people like to use larger eggplant in dishes calling for sliced or peeled eggplant.

The ideal storage temperature is between 46 degrees and 55 degrees F. Storing below 46 degrees will damage them. Store, unwashed, in the vegetable crisper of the refrigerator. Don’t force or squeeze them in. Excess pressure on the delicate skin will cause bruises and decay. Premium quality fresh eggplant will last for about a week in the refrigerator. They can be stored for a short time at room temperature.

Eggplant can be cooked by baking it in its skin, boiling in water, frying, sautéing, steaming or stewing. The vegetable can be served stuffed, and used as a meat extender. The varieties of ways in which it can be prepared make it a favorite choice of people who limit meat in their diet. It is said that eggplant absorbs fat faster than other vegetables, so limit the amount of fat you add to recipes.

Bake eggplant whole in a 400-degree F oven. Pierce the skin, as you would a potato, before putting it in the oven. Cook for 30 to 40 minutes, and then use mashed or pureed to combine with other ingredients or use as an ingredient in spreads or dips.

Bake eggplant halves by slicing the vegetable in half lengthwise. Brush the cut side with oil, season and bake, or scoop some of the pulp and stuff with meat or vegetable stuffing. Cook for 20 to 30 minutes at 425 degrees F. Or try broiling or grilling halves that have been sliced lengthwise, lightly oiled and seasoned.

Eggplant Dip (Baba Ghanoush)

Serves 16 (2 tablespoon servings)

1 medium eggplant, peeled and cut into 1 1/2 inch chunks
1/4 cup sesame tahini (sesame butter)
1/4 cup lemon juice
1/3 cup fresh parsley, minced and packed
1 to 2 cloves garlic
1 teaspoon soy sauce (tamari)

Cook eggplant by steaming in a saucepan with a steaming rack. Cover and steam until the eggplant is tender when a fork is inserted, about 5 minutes. Process or blend the eggplant. Add remaining ingredients and whir until fairly smooth.

Serve in a bowl for dipping, warm or room temperature. Garnish with extra parsley, ripe olives or lemon. Use pita bread triangles or bread sticks for dipping.

Nutritional content per serving:
25 calories
1 g protein
1 g fat
0.4 g fiber
3 mg vitamin C
9 RE vitamin A
0.6 mg iron
27 mg calcium
0 mg cholesterol
24 mg sodium

Easy Eggplant Parmesan

Serves 6

3 cups spaghetti sauce
1 medium eggplant (about 1 1/2 to 2 pounds)
6 ounces skim mozzarella cheese, grated
2 tablespoons Parmesan cheese

Spray a 9- x 13-inch baking dish with cooking spray. Pour 1/2 cup of spaghetti sauce in pan. Peel eggplant and slice into ½-inch thick slices. Put half of the slices in the baking dish. Top with 1 cup of sauce, half of the mozzarella cheese, and the remainder of the eggplant. Cover with the rest of the sauce and sprinkle with Parmesan cheese.

Cover with foil and bake for 45 to 55 minutes. Top with the rest of the mozzarella cheese and return to the oven, without cover, until the cheese is melted.

Serve with a fresh green salad and a serving of cooked pasta.

Nutritional content per serving:
251 calories
11 g protein
11 g fat
4 g saturated fat
5 g monounsaturated fat
2 g polyunsaturated fat
4 g fiber
47 mcg folate
16 mg vitamin C
254 mg calcium

Peer Reviewers: Kathy Savoie, Extension educator, Cumberland County, and David Handley, Extension vegetable/small fruit specialist.

For more information, contact your University of Maine Cooperative Extension county office.

Published and distributed in furtherance of Acts of Congress of May 8 and June 30, 1914, by the University of Maine Cooperative Extension, the Land Grant University of the state of Maine and the U.S. Department of Agriculture cooperating. Cooperative Extension and other agencies of the U.S.D.A. provide equal opportunities in programs and employment.

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Last Modified: 08/14/08
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