Vegetables for Health
Eggplant
Bulletin #4307
Revised and updated by
Extension Professor Louise O. Kirkland
Originally developed by Extension Nutrition Specialist Nellie
Hedstrom
Eggplant is not a vegetable that most Mainers think of as a
common garden vegetable. But eggplant is very versatile, and
making room for it in the garden is becoming more and more
common.
This attractive, rich, deep purple vegetable capped with
gray-green leaves is available year-round in local markets. You
can buy Maine-grown eggplant at farmers’ markets or roadside
stands from late July to early October. Varieties vary in shape
and size, from round to finger-shaped. Eggplant is popular in
Asian and Middle Eastern cookery, as well as in many
Mediterranean dishes.
Nutrition
Information
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 of plain eggplant has only 38 calories. Eggplant is a very
good source of fiber.
Eggplant is a member of the nightshade family, and therefore
related to potatoes, tomatoes, and peppers. Some writers, such
as food author and columnist Jane Brody, recommend always
cooking eggplant before eating to destroy any toxic solanine
that may be in the vegetable. The cooked peel can be eaten with
the pulp in any recipe.
Selection
Choose eggplant with a bright purple color. If you select a
newer variety, you may find pink, striped, or even white
eggplant. 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.
Storage
While
eggplant can be stored for a short time at room temperature, the
ideal storage temperature is between 46 and 55°F.
Storing below 46°
will damage eggplant. Store unwashed in the vegetable crisper of
the refrigerator without forcing or squeezing them in the
crisper, as excess pressure on the delicate skin will cause
bruises and decay. Premium quality fresh eggplant will last for
about a week in the refrigerator.
Preparation
Wash the eggplant just before cooking and cut off the cap and
stem. Eggplant can be cooked with or without its skin. It can be
baked, boiled, fried, sautéed, steamed, or stewed. 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 with 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°F
oven. Pierce the skin, as you would a potato, before baking.
Cook for 30 to 40 minutes, and then remove the flesh from the
skin. The flesh can be mashed or pureed and combined with other
ingredients, or used 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°F.
Or try broiling or grilling halves that have been sliced
lengthwise, lightly oiled, and seasoned.
Eggplant can be stewed alone or with other vegetables to form
the colorful stew call ratatouille. Sauté eggplant chunks in a
little oil, then add stock, tomato juice, or other liquid.
Simmer, covered until the eggplant is tender. Cooking time is 20
to 25 minutes.
Eggplant Dip
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
1–2 cloves garlic
1 teaspoon soy sauce
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. Add remaining
ingredients and mix until fairly smooth,
either by hand, in a blender, or in a food processor.
Serve in a bowl for dipping, warm or room
temperature. Garnish with extra parsley. Use pita
bread triangles or bread sticks for dipping.
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Nutrition Facts
Serving Size
2.00
tablespoons (44g) |
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Amount Per Serving |
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Calories
32 |
Calories from Fat 19 |
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% Daily Value |
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Total Fat
2.1g |
3% |
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Saturated Fat
0.3g |
1% |
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Trans Fat 0.0g |
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Cholesterol
0.0mg |
0% |
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Sodium
23.9mg |
1% |
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Total Carbohydrate
3.3g |
1% |
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Dietary Fiber
1.4g |
6% |
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Sugars
0.9g |
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Protein 1.1g |
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Vitamin A 2% |
Calcium 1% |
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Vitamin C 7% |
Iron 2% |
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Easy
Eggplant Parmesan
Serves 63 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
1/2-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 minutes
in a 350°F oven.
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.
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Nutrition Facts
Serving Size
6
servings (245g)
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Amount Per Serving |
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Calories 227 |
Calories from Fat 62 |
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% Daily Value |
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Total Fat 6.8g |
11% |
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Saturated Fat 3.5g |
17% |
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Trans Fat |
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Cholesterol 19.5mg |
6% |
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Sodium
420.2mg |
18% |
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Total Carbohydrate
29.4g |
10% |
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Dietary Fiber 5.2g |
21% |
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Sugars
6.1g |
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Protein 12.4g |
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Vitamin A 9% |
Calcium 27% |
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Vitamin C 11% |
Iron 9% |
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Some content adapted with
permission from University of Massachusetts Cooperative
Extension.