White Eggplant (Garden Egg) Overview
White eggplant, often called garden egg, is a variety of eggplant with a mild flavor and creamy texture. It is smaller and firmer compared to the common purple eggplant. These eggplants are widely used in Mediterranean, African, and Indian cuisines. They have a slightly sweet and tender flesh when cooked, making them versatile in various recipes.
Health Benefits of White Eggplant
-
Rich in Antioxidants
Contains nasunin and chlorogenic acid, which combat oxidative stress and promote overall cellular health. -
Low in Calories
Ideal for weight management as it is low in calories and high in fiber. -
Promotes Heart Health
Fiber helps lower cholesterol levels, while potassium regulates blood pressure. -
Supports Digestion
High fiber content improves gut health and prevents constipation. -
Good for Blood Sugar Management
Contains polyphenols that help regulate glucose absorption.
Nutritional Value (Per 100g)
- Calories: 25 kcal
- Carbohydrates: 6g
- Protein: 1g
- Fat: 0.2g
- Fiber: 3g
- Vitamins: Vitamin C (3mg), Vitamin B6 (0.1mg)
- Minerals: Potassium (230mg), Magnesium (14mg), Iron (0.3mg)
How to Eat White Eggplant
- Raw: Often eaten raw in salads or as crudités in some cuisines, though it has a slightly bitter taste.
- Grilled: Adds a smoky flavor to the creamy flesh.
- Fried: Great in fritters or as a base for dips like baba ghanoush.
- Stewed: Perfect for curries, soups, and stews.
- Stuffed: Hollowed out and filled with spiced fillings for a hearty dish.
Taste
White eggplant has a mild, less bitter flavor compared to purple varieties, with a creamy and slightly nutty undertone when cooked. It absorbs the flavors of other ingredients well, making it perfect for spiced and savory dishes.
Step-by-Step Full Detailed Recipe
Stuffed White Eggplant (Indian Style)
Ingredients
- White eggplants: 6 small-sized
- Onion: 1 medium, finely chopped
- Tomato: 1 medium, finely chopped
- Garlic: 3 cloves, minced
- Ginger: 1 tsp, minced
- Ground cumin: 1 tsp
- Ground coriander: 1 tsp
- Turmeric powder: ½ tsp
- Red chili powder: 1 tsp
- Garam masala: 1 tsp
- Oil: 3 tbsp
- Fresh coriander leaves: For garnish
- Salt: To taste
Steps
-
Prepare the Eggplants
- Wash the eggplants and make a cross slit at the bottom without cutting through completely.
-
Prepare the Filling
- Heat 2 tbsp oil in a pan, add onions, garlic, and ginger. Sauté until golden.
- Add tomatoes, turmeric, red chili powder, cumin, coriander, and salt. Cook until oil separates.
- Let it cool and stuff the mixture into the eggplants.
-
Cook the Eggplants
- Heat 1 tbsp oil in a wide pan. Place the stuffed eggplants and cover.
- Cook on low heat for 15–20 minutes, turning occasionally, until tender.
-
Serve
- Garnish with fresh coriander leaves and serve with roti or rice.
5 Indian Recipes Using White Eggplant
-
Baingan Bharta (Smoky Mashed Eggplant)
- Eggplants: 4 medium
- Onion: 1 large, chopped
- Tomato: 2 medium, chopped
- Green chili: 2, minced
- Ginger-garlic paste: 1 tsp
- Turmeric: ½ tsp
- Red chili powder: 1 tsp
- Coriander leaves: For garnish
- Oil: 3 tbsp
- Salt: To taste
Steps: Roast eggplants until charred. Peel and mash. Sauté onions, chilies, ginger-garlic, and tomatoes. Add spices and mashed eggplant. Cook until well-mixed.
-
Eggplant Curry
- White eggplants: 500g
- Coconut milk: 1 cup
- Curry leaves: 8–10
- Mustard seeds: 1 tsp
- Tamarind pulp: 1 tbsp
- Spices: Turmeric (½ tsp), coriander (1 tsp), red chili (1 tsp)
- Salt: To taste
Steps: Sauté spices and curry leaves. Add tamarind and coconut milk. Simmer eggplants until tender.
-
Eggplant Pakoras
- Eggplants: 2 medium, sliced
- Besan (chickpea flour): 1 cup
- Rice flour: ¼ cup
- Spices: Turmeric (½ tsp), red chili (1 tsp), cumin seeds (1 tsp)
- Salt: To taste
Steps: Make a thick batter with flour and spices. Dip slices and deep-fry until golden.
-
Eggplant Sambar
- White eggplants: 4 small
- Toor dal: 1 cup
- Tamarind: 1 tbsp
- Sambar powder: 2 tbsp
- Curry leaves: 8–10
- Oil: 2 tbsp
Steps: Cook dal. Sauté eggplants. Add tamarind, sambar powder, and dal. Simmer until combined.
-
White Eggplant Chutney
- Eggplants: 2 large, roasted
- Green chilies: 2
- Coconut: ¼ cup grated
- Tamarind: 1 tsp
- Salt: To taste
Steps: Blend all ingredients. Temper with mustard seeds and curry leaves.
5 Non-Indian Recipes Using White Eggplant
-
Grilled Eggplant with Herbs
- White eggplants: 3 medium, sliced
- Olive oil: 3 tbsp
- Garlic: 2 cloves, minced
- Dried oregano: 1 tsp
- Salt and pepper: To taste
Steps: Brush eggplants with oil and herbs. Grill until tender. Serve with yogurt dip.
-
Eggplant Parmesan
- White eggplants: 2 large
- Marinara sauce: 2 cups
- Mozzarella: 1 cup, shredded
- Parmesan: ½ cup, grated
- Breadcrumbs: 1 cup
Steps: Layer fried eggplants with marinara and cheese. Bake until bubbly.
-
Eggplant Caponata
- Eggplants: 2 large, diced
- Tomatoes: 2, diced
- Capers: 2 tbsp
- Vinegar: 2 tbsp
- Olive oil: 3 tbsp
Steps: Sauté eggplants. Add other ingredients. Simmer until thick.
-
Mediterranean Eggplant Dip
- Eggplants: 2 large, roasted
- Tahini: 3 tbsp
- Garlic: 2 cloves
- Lemon juice: 2 tbsp
Steps: Blend all ingredients until smooth. Serve with pita.
-
Eggplant Stir-Fry
- White eggplants: 3 medium, sliced
- Soy sauce: 3 tbsp
- Sesame oil: 1 tbsp
- Ginger: 1 tsp, minced
Steps: Stir-fry eggplants with ginger and sauce until caramelized.