Nutritious eggplant recipes

By on May 15, 2011
Eggplants, also known as “aubergine” in French or “nasu” in Japanese, are considered low-fat vegetables and very rich in essential minerals such as potassium, manganese magnesium and copper. It is a good source of minerals, vitamins C, B1, B3, and B6 but most importantly, phytonutrients that contain high level of antioxidant properties. An amazing vegetable, it can be cooked in a thousand great ways. I have tried all sorts of tricks to get my children eat veggies but only eggplants worked! I think that’s because eggplants go well with cheese that kids love. Try any of these 3 delicious eggplant recipes at home for an appetizing meal.

Eggplant pie

3 eggplants large type long

6 hard boiled eggs cut into small pieces

100 g. cooked ham, diced

100 g. mortadella or Italian pork sausage, diced

300 g. thinly sliced provolone cheese

Salt and pepper to taste

Oil for frying

2 Tbsp. breadcrumbs or Japanese panko

Olive oil to taste

Wash and cut eggplant lengthwise, fry in oil until it turns golden brown. Pat dry with paper towels and season with salt.

Brush oil on to the surface of a 24 cm diameter pan and sprinkle with bread crumbs. Arrange the first layer of eggplant slices on to the pan, then add provolone, eggs, sausages and repeat the next layers until you finish all the ingredients. When you reach the last layer, sprinkle a few bread crumbs and using your hands, press slightly to crush the cake. Cook over low heat for about 15min, flip the cake as you would a pancake covering the pan with a plate and turning it upside down. Cook the other side for another 15 minutes. Serve warm or cold.

Eggplant parmigiana

Two or three eggplants

500 g. of tomato sauce

1/4 onion

Three, four basil leaves

200-300 g. grated Parmesan cheese

Salt to taste


Tomato Sauce

Pour the oil in a pan, saute tomato, onion, basil and salt, mix well and cook for 20-30 minutes.

Eggplant Parmigiana

Wash and dry the eggplant, peel and slice about one cm thick.

Fry sliced eggplant in a pan with oil until it turns golden brown.

Take a glass baking dish and, pour tomato sauce, place a first layer of eggplant, put sauce and sprinkle lavishly with grated Parmesan cheese. Do this’ in layers until reaching the rim of the baking dish.

Top with basil leaves. Chill and serve the dish cold.

Eggplant Roulade

Pour the oil in a pan, saute

2 large eggplants

200 g. breadcrumbs or Japanese panko

100 g. grated parmesan cheese

200 g. ricotta cheese

1 can of tomato sauce

1 white onion, chopped

2 cloves garlic

Chopped parsley

Basil leaves

Salt and pepper to taste

Frying oil (non-cholesterol sunflower)

Cut the eggplant into thin strips lengthwise and place them in a strainer sprinkled with layers of salt for about 2 hours with a weight on top. Wash and dry on a cloth or paper towel.

Fry the eggplant strips in hot oil.

Prepare the filling: Combine bread crumbs, parmesan cheese, 1/2 of the ricotta, chopped 1 clove garlic, chopped parsley and chopped basil, 2 tablespoons of tomato sauce and oil, salt and pepper and mix until pasty in texture.

On each slice of eggplant put some ‘of the prepared stuffing, roll and fold as in the picture and prick with a toothpick to close.

In a preheated baking dish, cook the chopped onion with a little oil, garlic, tomato sauce and some basil leaves for about 8 – 10 min. When done, remove the sauce, leaving just a thin layer to keep the surface slightly moist. Remove the garlic and place the rolls side by side. Pour the sauce removed earlier on to the rolls, cover the dish with ‘aluminum and bake for about 10 min at 180°C. When done, remove the ‘aluminum and check that you have a slightly crusty texture. Sprinkle with ricotta, salt to taste. Serve straight from the oven. Makes 6.

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