I have an Eggplant fetish. No one else in my house likes it but I just can’t get enough of it. Stir fried Eggplant with mushrooms, onions, green peppers, lots of garlic and red pepper flakes. Lots of basil too, a little oregano and some black pepper. Mmmm…
1 cup of cubed or cooked Eggplant has only 35 calories. It’s rated low on the glycemic index (low sugar/carbs), and is known to be a brain food because of it’s antioxidant compounds that protect lipid fats (good fat). It’s also known for it’s benefit to cardiovascular health, and free radical protection. 1 cup (about 1 serving) provides:
- vitamin B17%
- manganese 6%
- vitamin B6 5%
- vitamin B3 4%
- vitamin K 3%
- potassium 3%
- folate 3%
If I have a little leftover pasta (gluten free) in the fridge, and a jar of sauce or a can of crushed tomatoes, I’ll add that to it. Let the sauce simmer with the already cooked Eggplant for 10 minutes and then stir in the leftover pasta to simmer for 5 more minutes. No need for Quinoa in that case. Just top it off with parmesan and parsley.
Eggplant needs to be cooked until it’s soft. I start by browning onions and mushrooms in olive oil, then adding the Eggplant to cook with the spices for about 10 to 15 minutes depending on whether I’m adding sauce or not. I’ll add the green peppers for the last 5 minutes of cooking since I don’t want them to be overcooked. I never cook parsley, but I love the flavor and color it adds. So easy, delicious and healthy!
The other nice thing about this vegetable is that I can usually get 3 meals out of one medium size Eggplant.
- 1/2 large eggplant, quartered
- 1/2 medium onion chopped
- 5 to 10 mushrooms
- 3 tablespoons olive oil (2 to start, 3rd is optional)
- 2 teaspoons of chopped garlic
- black & red pepper to taste
- 1 teaspoon basil
- 1/2 teaspoon oregano
- sprinkle parmesan
- optional tomato sauce
- optional pasta or quinoa
- optional parsley