If you’re searching for delicious and healthy dinner recipes, eggplants are a great food to incorporate into your meals. Low in calories and high in fiber, eggplants are a nutrient-dense vegetable that can be prepared in a variety of ways. From stuffed eggplants to eggplant parmesan, there are many tasty, yet healthy eggplant recipes for dinner that you can enjoy. In this article, we will share some of our favorite healthy eggplant recipes for dinner that are sure to impress your taste buds while satisfying your hunger.
What Is Eggplant and Why Is It Healthy for Dinner?
Eggplant, also known as aubergine, is a fruit commonly used as a vegetable in cooking. It belongs to the nightshade family, alongside tomatoes, peppers, and potatoes. In terms of nutrition, eggplants are low in calories, high in dietary fiber, vitamins, and minerals. A cup of cooked eggplant contains just 35 calories and is high in dietary fiber, which can keep you feeling full for longer periods and promote digestive health.
Aside from being low in calories and high in fiber, eggplant also contains antioxidants such as nasunin, which protects brain cells from damage. It also contains potassium, a mineral that plays a crucial role in regulating blood pressure, reducing the risk of stroke and heart disease, and preventing bone loss.
Eggplant: A Versatile Ingredient for Healthy Dinner Recipes
Eggplant is a versatile ingredient that can be prepared in various ways, making it a popular addition to many cuisines worldwide. It can be grilled, baked, roasted, sautéed, and used in salads or as a healthy base for dips like baba ganoush or hummus. Incorporating eggplant into your dinner recipes is an excellent way to increase nutrient intake and reduce calorie consumption.
- Eggplant Parmesan: This classic Italian dish can be made healthier by using baked eggplant instead of fried. Eggplant Parmesan is a delicious way to incorporate healthy eggplant into your dinner meals while still satisfying your cravings for Italian food.
- Grilled Eggplant with Herbs: Grilled eggplant is a flavorful side dish that can complement any main course. Adding herbs like thyme, rosemary, and basil can enhance the flavor of this dish without compromising its nutritional value.
- Eggplant Stir Fry: For a quick and easy dinner recipe, try eggplant stir fry with your favorite vegetables and spices. This dish is low in calories, high in fiber and protein, and can be customized to fit your dietary needs.
- Eggplant Lasagna: For a healthier twist on classic Italian lasagna, use eggplant slices instead of pasta. Using eggplant slices provides a low-calorie, gluten-free, and nutrient-rich alternative to traditional lasagna plates.
6 Eggplant Recipes for a Healthy Dinner
Eggplant is a versatile ingredient that is perfect for a healthy and delicious dinner. Whether you’re vegan, vegetarian, or just looking for a healthy alternative dish, these six eggplant recipes are sure to please your taste buds and keep you on the right track when it comes to your health.
Eggplant and Tomato Bake
This dish is simple to prepare and packed with healthy ingredients. Start by slicing two large eggplants and two large tomatoes. Layer the slices in a baking dish, alternating between the eggplant and tomato. Drizzle olive oil over the top, add a pinch of salt and pepper, and bake in the oven at 375°F for 30 minutes. Sprinkle with fresh parsley and serve hot.
Eggplant Parmesan
- 1 large eggplant, sliced into rounds
- 1 cup of breadcrumbs
- 1/2 cup of grated parmesan cheese
- 1 cup of tomato sauce
- 1 cup of mozzarella cheese, shredded
- 2 tablespoons of olive oil
- Salt and pepper to taste
To make this classic Italian dish healthier, try baking the eggplant instead of frying it. Preheat your oven to 400°F. Dip each slice of eggplant into a mixture of breadcrumbs and parmesan cheese, and then place it on a baking sheet. Drizzle with olive oil and bake for 20 minutes, or until golden brown. In a separate pan, heat up the tomato sauce and pour it over the baked eggplant. Add a layer of shredded mozzarella cheese and bake for an additional 10 minutes, or until the cheese is melted and bubbly.
Baba Ghanoush
This Middle Eastern dip is easy to make and perfect for a healthy snack or appetizer. Start by roasting one large eggplant in the oven at 400°F for 45 minutes, or until the skin is charred and the eggplant is soft. Once cooled, peel off the skin and mash the eggplant with a fork. Add 3 tablespoons of tahini, 2 cloves of minced garlic, the juice of a lemon, and a pinch of salt and pepper. Mix well and serve with pita bread or fresh veggies.
Eggplant and Quinoa Bowl
- 1 large eggplant, cubed
- 1 cup of quinoa, rinsed and drained
- 1 can of chickpeas, drained and rinsed
- 1 red onion, chopped
- 2 tablespoons of olive oil
- 1/2 teaspoon of cumin
- 1/2 teaspoon of smoked paprika
- Salt and pepper to taste
This recipe is perfect for a healthy and filling dinner. Start by seasoning the cubed eggplant with cumin, smoked paprika, salt, and pepper. Roast the eggplant in the oven at 375°F for 20 minutes. In a separate pan, cook the quinoa according to the instructions on the package. In the same pan, sauté the chickpeas and red onion in olive oil until golden brown. Arrange the eggplant, quinoa, chickpeas, and onion in a bowl and enjoy.
Moussaka
This Greek dish is a hearty and healthy meal that is perfect for dinner. Start by slicing two large eggplants and roasting them in the oven at 400°F for 30 minutes. In the meantime, brown 1 pound of ground lamb in a pan with 1 chopped onion and 2 cloves of minced garlic. Add 1 can of diced tomatoes, 1 tablespoon of tomato paste, and a pinch of salt and pepper. Simmer for 20 minutes. In a separate pan, whisk together 2 tablespoons of flour and 2 cups of milk. Add a pinch of nutmeg and cook over low heat until the mixture thickens. In a baking dish, layer the roasted eggplant, the lamb mixture, and the milk mixture. Bake in the oven at 375°F for 30 minutes.
Eggplant Stir-Fry
- 1 large eggplant, cubed
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 tablespoon of olive oil
- 2 tablespoons of soy sauce
- 1 tablespoon of cornstarch
- Salt and pepper to taste
This easy-to-make stir-fry is perfect for a healthy weeknight dinner. Start by heating up the olive oil in a pan. Add the cubed eggplant, chopped red and green bell peppers, chopped onion, and minced garlic. Cook until tender. In a separate bowl, whisk together the soy sauce, cornstarch, salt, and pepper. Add the mixture to the pan and cook for an additional 5 minutes, or until the sauce has thickened. Serve hot with brown rice or quinoa.
Eggplant Parmesan
Eggplant parmesan is a classic Italian dish that has made its way into kitchens all over the world. Not only is it easy to prepare, but it is also a healthy and flavorful way to eat eggplant. The ingredients needed for this dish can typically be found in most grocery stores, making it a convenient meal option.
Ingredients:
To make eggplant parmesan, the following ingredients are needed:
- 2 large eggplants, sliced into 1/4 inch rounds
- 1 1/2 cups of breadcrumbs (preferably whole wheat)
- 1/2 cup of grated parmesan cheese
- 2 cups of marinara sauce (homemade or store-bought)
- 2 cups of shredded mozzarella cheese
- 2 eggs, beaten
- 1/4 cup of olive oil
- Salt and pepper to taste
Instructions:
To prepare eggplant parmesan, follow these simple steps:
- Preheat the oven to 375°F.
- Sprinkle salt over the eggplant slices and let them sit for about 30 minutes to draw out any excess liquid. Rinse them off and pat them dry with a paper towel.
- In a bowl, mix together the breadcrumbs and parmesan cheese.
- In another bowl, beat the eggs.
- Dip each eggplant slice into the beaten eggs, then into the breadcrumb mixture, making sure to coat both sides.
- Heat the olive oil in a large skillet over medium-high heat. Cook the eggplant slices until golden brown, about 2-3 minutes on each side.
- In a separate bowl, mix the marinara sauce with salt and pepper to taste.
- Spread a layer of the marinara sauce on the bottom of a 9×13 inch baking dish. Add a layer of eggplant slices, followed by a layer of shredded mozzarella cheese. Repeat this process until all the ingredients are used up, ending with a layer of shredded mozzarella cheese.
- Cover the dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 25-30 minutes, or until the cheese is golden brown and bubbly.
- Let the dish cool for a few minutes before serving.
Eggplant parmesan is a delicious and healthy dinner option that the whole family is sure to enjoy. By using whole wheat breadcrumbs and olive oil instead of frying the eggplant slices, this dish can be made even healthier. Give it a try and see for yourself how easy it is to make and how delicious it tastes!
Roasted Eggplant
Eggplant, also known as aubergine, is a staple in many cuisines worldwide. It is a versatile vegetable that can be used in a variety of dishes, including dips, stews, curries, and casseroles. Roasting eggplant brings out its natural sweetness and gives it a smoother texture. Not only is roasted eggplant delicious, but it is also a healthy alternative to fried eggplant dishes. Here are some simple and healthy roasted eggplant recipes for a hearty dinner.
Roasted Eggplant with Tomatoes and Feta Cheese
This easy roasted eggplant recipe is full of Greek flavors and is perfect as a side dish or a light dinner. Begin by preheating the oven to 400 degrees F. Slice one large eggplant into 1/2 inch rounds and place them on a baking sheet. Drizzle the eggplant with olive oil and sprinkle with salt and pepper to taste. Roast the eggplant for 15-20 minutes, flipping them halfway through cooking, until they are tender and golden brown. Remove the eggplant from the oven and top each round with a spoonful of chopped tomatoes and crumbled feta cheese. Place the baking sheet back in the oven and broil until the cheese is melted and the tomatoes are slightly caramelized. Serve the roasted eggplant warm, garnished with fresh parsley.
Roasted Eggplant and Chickpeas Bowl
This delicious roasted eggplant bowl is packed with protein and fiber and is perfect for a healthy dinner. Begin by preheating the oven to 425 degrees F. Cut one large eggplant into small cubes and place them on a baking sheet. Drizzle the eggplant with olive oil and sprinkle with cumin and smoked paprika to taste. Roast the eggplant for 20-25 minutes, flipping them halfway through cooking, until they are tender and slightly browned. In a separate pan, heat a tablespoon of olive oil over medium heat. Add one can of drained and rinsed chickpeas to the pan and cook for 5-7 minutes, until they are heated through and slightly crispy. To assemble the roasted eggplant bowl, start with a base of cooked quinoa or brown rice. Add the roasted eggplant cubes, chickpeas, and a handful of mixed greens to the top. Drizzle with a tahini dressing made from tahini, lemon juice, garlic, and water. Garnish with fresh cilantro and enjoy!
Roasted Eggplant and Lentil Salad
This flavorful roasted eggplant salad is perfect for a light and healthy dinner. Begin by preheating the oven to 375 degrees F. Slice two small eggplants into bite-sized pieces and place them on a baking sheet. Drizzle the eggplant with olive oil and sprinkle with salt and pepper to taste. Roast the eggplant for 20-25 minutes, flipping them halfway through cooking, until they are tender and lightly browned. In a separate pot, cook 1 cup of lentils according to package instructions. Once cooked, drain any excess water and set aside. To assemble the roasted eggplant salad, start with a base of mixed greens. Add the roasted eggplant pieces, lentils, and cherry tomatoes to the top. Drizzle with a simple vinaigrette made from olive oil, red wine vinegar, and Dijon mustard. Garnish with feta cheese and fresh herbs such as parsley or basil.
Roasted Eggplant and Mushroom Risotto
This hearty roasted eggplant and mushroom risotto is perfect for a cozy dinner at home. Begin by preheating the oven to 375 degrees F. Slice one large eggplant into bite-sized pieces and place them on a baking sheet. Drizzle the eggplant with olive oil and sprinkle with salt and pepper to taste. Roast the eggplant for 20-25 minutes, flipping them halfway through cooking, until they are tender and lightly browned. In a separate pan, sauté one diced onion and two minced garlic cloves in olive oil over medium heat until they are softened. Add one cup of sliced mushrooms to the pan and cook for 5-7 minutes, until they are browned and tender. In a large pot, make the risotto according to package instructions, adding the sautéed mushrooms and chopped roasted eggplant to the rice mixture. Serve the roasted eggplant and mushroom risotto topped with grated Parmesan cheese and fresh herbs.
Eggplant Stir Fry
If you’re looking for a healthy and delicious dinner idea, eggplant stir fry is the way to go. It’s a versatile dish that can be customized to suit your taste and preferences. Whether you’re a vegetarian or a meat-eater, eggplant stir fry is a great way to incorporate more vegetables into your diet.
Why Eggplant is Good for You
Eggplant is a nutrient-rich vegetable that is low in calories and high in fiber, making it an ideal food for weight loss. It’s also packed with vitamins and minerals such as vitamin C, vitamin K, vitamin B6, folate, potassium, and manganese. The purple skin of the eggplant contains anthocyanins, which are powerful antioxidants that can protect the body against oxidative stress and inflammation.
How to Prepare Eggplant for Stir Fry
Before you start cooking your eggplant stir fry, you need to prepare the eggplant. The first step is to wash the eggplant and slice it into bite-sized pieces. You can leave the skin on or peel it off, depending on your preference.
Next, sprinkle the eggplant pieces with salt and let them sit for about 20 minutes. This will draw out the moisture from the eggplant and reduce its bitterness. After 20 minutes, rinse the eggplant well with water and pat it dry with a clean cloth or paper towel.
Customizing Your Eggplant Stir Fry
Eggplant stir fry is a versatile dish that can be customized to suit your taste and preferences. You can add your favorite vegetables, such as bell peppers, broccoli, or mushrooms, to the stir fry to add more flavor and nutrition. You can also add protein to the dish by including tofu, chicken, beef, or shrimp.
Seasoning Your Eggplant Stir Fry
The seasoning is what gives your eggplant stir fry its flavor. You can use a variety of seasonings to create a delicious stir fry. Some popular choices include garlic, ginger, soy sauce, hoisin sauce, oyster sauce, and sesame oil.
- Garlic and ginger: minced garlic and ginger add a delicious aromatic flavor to the stir fry.
- Soy sauce: a classic seasoning that adds salty umami flavor to the dish.
- Hoisin sauce: a sweet and savory sauce that pairs well with eggplant and other vegetables.
- Oyster sauce: a thick, savory sauce made from oysters that adds a rich depth of flavor to the dish.
- Sesame oil: a fragrant oil that adds a nutty flavor to the stir fry.
How to Cook Eggplant Stir Fry
Cooking eggplant stir fry is a quick and simple process. Here’s how to do it:
- Heat some oil in a wok or frying pan over medium-high heat.
- Add the eggplant and stir fry for a few minutes until it starts to soften.
- Add your other vegetables and protein and stir fry for a few minutes until everything is cooked through.
- Add your seasoning and stir fry for another minute or two.
- Serve hot with rice or noodles.
Eggplant stir fry is a healthy and delicious dinner option that is easy to prepare and customize. With these tips, you can create a flavorful and nutritious meal that your whole family will love.
Eggplant Curry
Eggplant curry is a flavorful and nutritious dinner option that can be customized to your taste preferences, and it’s easy to make in just a few simple steps. Whether you’re a vegetarian or just looking for a healthy alternative to meat-based dishes, eggplant curry is a great choice that you won’t regret.
Ingredients
The following ingredients are needed to make a delicious eggplant curry:
- 1 large eggplant, cubed
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 tablespoon of curry powder
- 1 teaspoon of ground cumin
- 1 teaspoon of ground coriander
- 1 teaspoon of turmeric
- 1 can of diced tomatoes
- 1 can of chickpeas, drained and rinsed
- 1/2 cup of vegetable broth
- Salt and pepper to taste
- Cilantro leaves for garnish
Instructions
Follow these steps to make a perfect eggplant curry:
- Heat up 2 tablespoons of olive oil on medium heat in a large pan or pot.
- Add the chopped onion and minced garlic, and sauté until fragrant.
- Add the cubed eggplant and sauté for an additional 5 minutes, stirring occasionally.
- Add the spices (curry powder, cumin, coriander, and turmeric) and stir until the eggplant is well coated.
- Add the diced tomatoes, chickpeas, and vegetable broth, and stir everything together.
- Bring the curry to a simmer, then reduce the heat and let it cook for 20-25 minutes. Stir occasionally until the eggplant is tender and the sauce has thickened.
Tips
Here are a few tips to help you make the best eggplant curry:
- You can adjust the amount of spices to your liking. If you prefer a milder curry, reduce the amount of curry powder, cumin, and coriander.
- Make sure to cut the eggplant into evenly sized pieces so they cook evenly.
- Serve the curry hot with brown rice or naan bread, and garnish with cilantro leaves for an added burst of flavor.
- Leftovers can be stored in the refrigerator for up to 3 days, or frozen for up to 2 months.
Conclusion
Eggplant curry is a delicious and healthy dinner option that you can easily customize to your taste preferences. With a few simple ingredients and steps, you can make a flavorful and nutritious dish that your whole family will love.
FAQs
Healthy eating has become increasingly important as people become more aware of the importance of diet in maintaining good health. Eggplant is a versatile vegetable that can be used in a variety of recipes. Here are some commonly asked questions about eggplant:
What are some common substitutions for eggplant in recipes?
If you are unable to find eggplant or simply do not like to eat it, there are a number of substitutions you can use in recipes. Zucchini, portobello mushrooms, and bell peppers are all popular eggplant substitutes. In stews and casseroles, you can use potatoes or sweet potatoes in place of eggplant for a similar texture.
Can eggplant be eaten raw?
Eggplant can be eaten raw, but it is not commonly done because of its tough skin and somewhat bitter taste. Peeling and salting the eggplant can help to reduce the bitterness and make it more palatable. However, cooking the eggplant brings out its natural sweetness and makes it much more enjoyable to eat. Grilling or roasting eggplant is a great way to bring out its flavor and soften the texture.
Is eggplant high in calories?
Eggplant is a very low-calorie vegetable and is an excellent choice for people who are trying to lose weight or maintain a healthy weight. One cup of cooked eggplant contains only around 35 calories. However, it is important to note that the way that eggplant is prepared can affect its calorie count. Frying eggplant, for example, can dramatically increase its calorie count.
Are there any health risks associated with eating eggplant?
Eggplant is generally considered to be safe to eat and does not pose any serious health risks. Some people may have an allergic reaction to eggplant, which can cause symptoms such as itching, hives, and difficulty breathing. It is also important to note that eggplant contains solanine, a toxic substance that can cause digestive upset in some people if consumed in large quantities. However, this is only a concern for people who eat extremely large amounts of eggplant on a regular basis.
The Top 5 Healthy Eggplant Recipes for Dinner
Now that you know more about eggplant, you may be looking for some healthy and delicious recipes to try. Here are five of our top picks:
- Mediterranean Stuffed Eggplant: Cut eggplants in half lengthwise, scoop out the flesh, and stuff with a mixture of cooked quinoa, chickpeas, tomatoes, and feta cheese. Bake in the oven until tender.
- Grilled Eggplant and Tomato Salad: Slice eggplants and tomatoes and grill until charred. Toss with fresh basil and a simple vinaigrette for a light and healthy salad.
- Eggplant Rollatini: Cut eggplants lengthwise into thin slices and grill until tender. Roll each slice around a mixture of ricotta cheese, spinach, and garlic. Top with marinara sauce and bake in the oven until bubbly.
- Baba Ghanoush: Roast eggplants until tender and then mash the flesh with olive oil, lemon juice, garlic, and tahini to make a creamy dip that is perfect for snacking.
- Spicy Eggplant Curry: Saute onion, garlic, and ginger in a pan and then add cubed eggplant and spices like cumin, coriander, and turmeric. Simmer until tender and chickpeas are added then simmer until cooked.
Enjoy Your Healthy Eggplant Dinner
Thank you for reading these healthy eggplant recipes for dinner! We hope that you enjoyed them and are excited to try making them for yourself. Eating healthy doesn’t have to be boring or complicated, and these recipes prove just that. Stay tuned for more healthy food ideas and inspiration to help you stay on track with your health goals. See you soon!