Healthy and Savory Eggplant Recipes: 5 Dishes to Enjoy

Eggplant, also called aubergine, is a versatile and flavorful fruit that is widely used in many cuisines around the world. This nutritious and low-calorie vegetable is an excellent source of dietary fiber, vitamins, and minerals, making it an excellent choice for a healthier meal.

Eggplants can be cooked in many different ways, including grilling, sautéing, baking, and roasting. In this article, we will explore five delicious and healthy eggplant recipes that you can enjoy at home.

Eggplant Parmesan

Eggplant Parmesan is a classic Italian dish that is loved by many people worldwide. It is a healthier version of the traditional Parmesan dish that is made with breaded and fried chicken or veal cutlets. To make this dish healthy, we can use baked eggplant slices instead of meat and substitute the traditional breading with whole-wheat breadcrumbs. Here are the ingredients you will need:

• 1 large eggplant, sliced into ¼-inch thick rounds
• 1 ½ cups whole-wheat breadcrumbs
• 1 cup low-fat mozzarella cheese
• 1 cup tomato sauce
• 1 tbsp. olive oil
• 1 tsp. dried basil
• 1 tsp. dried oregano
• ½ tsp. salt
• ½ tsp. black pepper

Preheat the oven to 400°F. Place the eggplant slices on a baking sheet and brush them lightly with olive oil. In a bowl, mix the breadcrumbs, dried basil, dried oregano, salt, and black pepper. Coat the eggplant slices with the breadcrumb mixture and place them in the oven for 20-25 minutes until golden brown.

When the eggplant slices are ready, place them in a baking dish and spoon tomato sauce on top. Sprinkle mozzarella cheese on top of each eggplant slice and place the dish back in the oven for an additional 10-15 minutes until the cheese is melted and bubbly. Garnish the dish with fresh basil leaves, and serve hot.

Baba Ghanoush

Baba Ghanoush is a popular Middle Eastern dip that is made with roasted eggplant, garlic, tahini, and lemon juice. This savory and creamy dip is an excellent addition to any party table or served as a healthy snack. Here are the ingredients you will need:

• 2 whole eggplants
• 3 cloves garlic, minced
• 4 tbsp. tahini
• 4 tbsp. fresh lemon juice
• 2 tbsp. extra-virgin olive oil
• 1 tsp. smoked paprika
• 1 tsp. salt
• ½ tsp. black pepper

Preheat your oven to 375°F. Pierce the eggplants with a fork and place them on a baking sheet lined with parchment paper. Bake for 45-50 minutes until they are soft and tender. Remove them from the oven and let them cool down for a few minutes. Peel off the skin and discard it.

In a blender or food processor, combine the roasted eggplant, minced garlic, tahini, lemon juice, olive oil, smoked paprika, salt, and black pepper. Blend until the mixture is smooth and creamy. Garnish with chopped parsley and pomegranate seeds and serve with fresh vegetables or pita bread.

Eggplant Rollatini

Eggplant Rollatini is another Italian-inspired recipe that is both flavorful and healthy. The eggplant slices are rolled up with ricotta cheese, spinach, tomato sauce, and mozzarella cheese, and baked until golden and bubbly. Here are the ingredients you will need:

• 2 large eggplants, sliced lengthwise into ¼-inch thick pieces
• 2 cups ricotta cheese
• 1 cup fresh spinach, chopped
• 1 cup low-fat mozzarella cheese, shredded
• 1 cup tomato sauce
• 2 tbsp. olive oil
• 1 tsp. garlic powder
• 1 tsp. dried Italian seasoning
• 1 tsp. salt
• ½ tsp. black pepper

Preheat your oven to 400°F. Brush the eggplant slices with olive oil and sprinkle salt and black pepper on each side. Place them on a baking sheet and roast them for 15-20 minutes until they are slightly softened.

In a bowl, mix the ricotta cheese, chopped spinach, garlic powder, dried Italian seasoning, salt, and black pepper. Spread two tablespoons of the mixture on each eggplant slice and roll them up tightly. Place the rolls seam side down in a baking dish and spoon tomato sauce on top. Bake for 25-30 minutes until the cheese is melted and golden. Garnish with fresh basil leaves and serve hot.

Mediterranean-style Grilled Eggplant

Grilling eggplants is an excellent way to add smoky flavors to this nutritious vegetable. In this recipe, we will season the grilled eggplant with Mediterranean-style herbs and spices and serve it with a tangy yogurt sauce. Here are the ingredients:

• 2 large eggplants, sliced lengthwise into ½-inch thick pieces
• 3 cloves garlic, minced
• 4 tbsp. extra-virgin olive oil
• 1 tsp. dried thyme
• 1 tsp. dried rosemary
• 1 tsp. dried basil
• 1 tsp. paprika
• 1 tsp. salt
• ½ tsp. black pepper

Preheat your grill to medium-high heat. In a bowl, mix the minced garlic, olive oil, dried thyme, dried rosemary, dried basil, paprika, salt, and black pepper. Brush the eggplant slices with the seasoning mixture, making sure to coat both sides evenly.

Grill the eggplant slices for 5-6 minutes on each side until they are charred and tender. For the yogurt sauce, mix 1 cup plain Greek yogurt, 2 tbsp. chopped fresh dill, 1 tbsp. fresh lemon juice, and ½ tsp. salt in a bowl. Serve the grilled eggplant with the yogurt sauce on the side.

Eggplant Stir-Fry

Eggplant Stir-Fry is an easy and quick recipe that is perfect for a weeknight dinner or a healthy lunch. It is made with sautéed eggplant, bell peppers, onions, and your choice of protein. Here are the ingredients you will need:

• 2 large eggplants, sliced into ½-inch cubes
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 onion, sliced
• 1 tsp. garlic powder
• 2 tbsp. soy sauce
• 1 tbsp. honey
• 2 tbsp. vegetable oil
• 1 tsp. sesame oil
• ½ tsp. black pepper

In a wok or a large skillet, heat the vegetable oil and sesame oil over high heat. Add the sliced eggplants and stir-fry for 3-4 minutes until they are slightly browned. Add the sliced bell peppers, onion, garlic powder, and black pepper and stir-fry for another 2-3 minutes until the vegetables are tender.

In a bowl, mix the soy sauce and honey and pour it into the wok. Stir everything together and cook for another 1-2 minutes until the sauce thickens. Serve hot with steamed rice or noodles.

Conclusion

Eggplant is a delicious and healthy vegetable that can be used in many recipes. These 5 eggplant recipes will satisfy your cravings without weighing you down. Whether you are in the mood for a classic Eggplant Parmesan or a light Mediterranean-style Grilled Eggplant, you can’t go wrong with these tasty and nutritious dishes. Enjoy!

Thank you for taking the time to read this article on healthy and savory eggplant recipes. We hope that these recipes inspire you to create delicious and nutritious meals at home.