Green Eggplant: Overview
Green Eggplant, also known as Indian eggplant or brinjal, is a variety of eggplant characterized by its smooth, green skin and mild flavor. It is widely used in various cuisines, especially in Asian and Mediterranean dishes. The texture is tender when cooked, making it versatile for many recipes.
Health Benefits of Green Eggplant
- Rich in Antioxidants: Contains antioxidants like nasunin, which can help protect cells from damage.
- Low in Calories: It's a low-calorie vegetable, making it a great addition to weight-loss diets.
- High in Fiber: Promotes digestive health and can help regulate blood sugar levels.
- Heart Health: The potassium and fiber content may help lower cholesterol and improve heart health.
- Vitamins and Minerals: Provides essential nutrients like vitamins C, K, and B6, and minerals such as potassium and magnesium.
Nutritional Value of Green Eggplant (per 100g)
- Calories: 25 kcal
- Carbohydrates: 5.88 g
- Protein: 0.98 g
- Fat: 0.18 g
- Fiber: 3 g
- Vitamin C: 2.2 mg
- Vitamin K: 3.5 µg
- Potassium: 229 mg
How to Eat Green Eggplant
- Raw: Can be sliced thinly and added to salads or served with dips.
- Cooked: Commonly roasted, grilled, sautéed, or added to stews and curries.
- Stuffed: Often stuffed with spices, grains, or meats.
5 Indian Recipes Using Green Eggplant
1. Baingan Bharta (Smoky Eggplant Mash)
Ingredients:
- 1 large green eggplant
- 1 onion (finely chopped)
- 2 tomatoes (finely chopped)
- 2 green chilies (slit)
- 1 tsp ginger-garlic paste
- 1 tsp cumin seeds
- 1/2 tsp garam masala
- Salt to taste
- 2 tbsp oil
- Fresh coriander for garnish
Instructions:
- Roast Eggplant: Roast the eggplant directly over the flame until the skin is charred and the flesh is soft. Let it cool, then peel off the skin and mash the flesh.
- Heat Oil: In a pan, heat oil. Add cumin seeds and let them splutter.
- Add Onions and Chilies: Add chopped onions and green chilies. Sauté until onions are golden.
- Cook Tomatoes: Add ginger-garlic paste and tomatoes. Cook until the tomatoes are soft.
- Mix Eggplant: Add the mashed eggplant, garam masala, and salt. Cook for a few minutes. Garnish with fresh coriander before serving with roti or rice.
2. Stuffed Green Eggplant
Ingredients:
- 4 small green eggplants
- 1/2 cup roasted peanuts (powdered)
- 1 onion (finely chopped)
- 2 green chilies (finely chopped)
- 1 tsp cumin seeds
- 1 tsp coriander powder
- Salt to taste
- 2 tbsp oil
- Fresh coriander for garnish
Instructions:
- Prepare Eggplants: Make a cross slit on each eggplant without cutting through.
- Prepare Filling: In a bowl, mix powdered peanuts, chopped onion, green chilies, cumin seeds, coriander powder, and salt.
- Stuff Eggplants: Stuff the eggplant with the peanut mixture.
- Cook Stuffed Eggplants: In a pan, heat oil. Place the stuffed eggplants and sauté for a few minutes. Add a little water, cover, and cook until tender.
- Serve: Garnish with fresh coriander and serve with chapati or rice.
3. Aloo Baingan (Potato and Eggplant Curry)
Ingredients:
- 1 large green eggplant (cubed)
- 2 medium potatoes (cubed)
- 1 onion (finely chopped)
- 2 tomatoes (pureed)
- 2 green chilies (slit)
- 1 tsp ginger-garlic paste
- 1/2 tsp turmeric powder
- 1 tsp cumin seeds
- Salt to taste
- 2 tbsp oil
- Fresh coriander for garnish
Instructions:
- Heat Oil: In a pan, heat oil. Add cumin seeds and let them splutter.
- Sauté Onions: Add chopped onions and green chilies. Sauté until golden.
- Add Ginger-Garlic Paste: Stir in ginger-garlic paste and cook for a minute.
- Add Potatoes and Eggplant: Add cubed potatoes and eggplant. Stir in turmeric and salt. Cook for a few minutes.
- Add Tomato Puree: Pour in the tomato puree and cook until the vegetables are tender. Garnish with fresh coriander before serving.
4. Baingan Masala (Eggplant Curry)
Ingredients:
- 1 large green eggplant (cubed)
- 1 onion (finely chopped)
- 2 tomatoes (chopped)
- 1/2 tsp turmeric powder
- 1 tsp red chili powder
- 1 tsp coriander powder
- 1 tsp cumin seeds
- Salt to taste
- 2 tbsp oil
- Fresh coriander for garnish
Instructions:
- Heat Oil: In a pan, heat oil and add cumin seeds.
- Sauté Onions: Add chopped onions and sauté until golden.
- Cook Tomatoes: Add chopped tomatoes, turmeric, red chili powder, coriander powder, and salt. Cook until tomatoes are soft.
- Add Eggplant: Stir in the cubed eggplant and cook until tender.
- Serve: Garnish with fresh coriander and serve with naan or rice.
5. Brinjal Raita (Eggplant Yogurt)
Ingredients:
- 1 medium green eggplant (roasted and peeled)
- 1 cup yogurt
- 1/2 onion (finely chopped)
- 1 green chili (finely chopped)
- Salt to taste
- Fresh coriander for garnish
Instructions:
- Roast Eggplant: Roast the eggplant until soft, peel, and mash.
- Mix Ingredients: In a bowl, combine the mashed eggplant, yogurt, chopped onion, green chili, and salt.
- Serve: Mix well and garnish with fresh coriander. Serve as a side dish with rice or roti.
5 Non-Indian Recipes Using Green Eggplant
1. Grilled Green Eggplant
Ingredients:
- 2 medium green eggplants (sliced)
- 2 tbsp olive oil
- Salt and pepper to taste
- 1 tsp dried oregano (optional)
Instructions:
- Prepare Eggplant: Slice the eggplant into rounds and sprinkle with salt. Let sit for 15 minutes to draw out moisture, then rinse and pat dry.
- Season: Brush both sides with olive oil and sprinkle with pepper and oregano.
- Grill: Preheat the grill and cook eggplant slices for about 4-5 minutes on each side until tender.
- Serve: Serve as a side dish or in salads.
2. Eggplant Parmesan
Ingredients:
- 2 medium green eggplants (sliced)
- 1 cup marinara sauce
- 1 cup mozzarella cheese (shredded)
- 1/2 cup Parmesan cheese (grated)
- 1 cup flour (for coating)
- 2 eggs (beaten)
- Olive oil (for frying)
Instructions:
- Prepare Eggplant: Slice eggplants, sprinkle with salt, and let sit for 30 minutes to draw out moisture. Rinse and pat dry.
- Coat Slices: Dredge eggplant slices in flour, dip in beaten eggs, then coat with breadcrumbs.
- Fry Eggplant: Heat olive oil in a pan and fry the eggplant slices until golden on both sides. Drain on paper towels.
- Layer Ingredients: In a baking dish, layer fried eggplant slices, marinara sauce, mozzarella, and Parmesan. Repeat layers.
- Bake: Bake in a preheated oven at 375°F (190°C) for 30 minutes until bubbly and golden. Serve hot.
3. Eggplant Stir-Fry
Ingredients:
- 1 large green eggplant (cubed)
- 1 bell pepper (sliced)
- 1 onion (sliced)
- 2 cloves garlic (minced)
- 2 tbsp soy sauce
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
- Heat Oil: In a large skillet, heat olive oil over medium heat.
- Sauté Garlic: Add minced garlic and sauté for a minute.
- Add Vegetables: Add eggplant, bell pepper, and onion. Stir-fry for about 5-7 minutes until tender.
- Season: Add soy sauce, salt, and pepper. Cook for an additional minute.
- Serve: Serve hot as a side dish or over rice.
4. Eggplant Dip (Baba Ghanoush)
Ingredients:
- 1 large green eggplant (roasted)
- 2 tbsp tahini
- 2 tbsp olive oil
- 1 clove garlic (minced)
- 1 tbsp lemon juice
- Salt to taste
- Fresh parsley for garnish
Instructions:
- Roast Eggplant: Roast the eggplant until soft, peel, and scoop the flesh into a bowl.
- Mix Ingredients: Add tahini, olive oil, minced garlic, lemon juice, and salt to the eggplant and blend until smooth.
- Serve: Garnish with parsley and drizzle with olive oil. Serve with pita bread or crackers.
5. Eggplant Lasagna
Ingredients:
- 2 large green eggplants (sliced)
- 2 cups marinara sauce
- 2 cups ricotta cheese
- 2 cups mozzarella cheese (shredded)
- 1/2 cup Parmesan cheese (grated)
- 1 egg
- Olive oil (for brushing)
- Salt and pepper to taste
Instructions:
- Prepare Eggplant: Slice the eggplants and sprinkle with salt. Let sit for 30 minutes to remove moisture, rinse, and pat dry.
- Layer Ingredients: In a baking dish, layer eggplant slices, ricotta mixed with egg, marinara sauce, and mozzarella. Repeat layers.
- Top with Cheese: Finish with marinara sauce and top with mozzarella and Parmesan.
- Bake: Cover with foil and bake in a preheated oven at 375°F (190°C) for 30 minutes. Remove foil and bake for an additional 15 minutes until bubbly and golden.
- Serve: Let cool slightly before slicing and serving.
Green eggplant is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!