Excellent Eggplant for Everyone

Eggplant is often overlooked as a powerhouse vegetable but once discovered you’ll find it’s a delicious veggie you’ll want to include in the rotation. Especially as we enter the season of cozy fall flavors!

Eggplant comes in a variety of colors including deep purple, white, green, and striped. They all have slightly different tastes but what impacts the flavor the most is how you cook them.

Eggplant is packed with many nutrients such as antioxidants, vitamins A and C, fiber, manganese, and potassium. When potassium is ingested and enters the bloodstream from the food in your diet, your kidneys end up removing more sodium which in turn lowers blood pressure. According to the CDC, nine out of 10 children in America consume more sodium than is recommended. Eating fruits and veggies packed with potassium is one way to counteract this.

Follow these tips when buying fresh eggplant at the store: 

• Slightly firm but not hard
• If it is soft or the skin can be punctured it is overripe
• Look for smooth and shiny skin
• Choose a small or medium-sized eggplant to avoid bitterness
• Feel the weight – it should be heavy for its size (pick up a few to compare)
• Check for freshness – look for a green stem rather than brown or dry
  

If you’ve never been an eggplant fan, we encourage you to give it another try by preparing one of our Grow Fit® recipes for your family. Early veggie variety is key to raising an adventurous, healthy eater. Through repeated exposure, we now know kids can learn to LOVE vegetables. We hope you will join the Veggies Early & Often initiative at home by being a role model for children through cooking and eating a balanced, plant-forward diet. We’ve added notes on how to include the youngest helpers, but as always use your judgement and enjoy being in the kitchen together!

Ratatouille (Serves 4 to 6)

Ingredients:

1 can (28 oz.) whole peeled tomatoes (no salt added)

6 Tbsp. olive oil

1 large eggplant, chopped into 1-inch pieces

2 large onions, diced

2 bell peppers, seeded and diced (in large chunks)

2 large zucchinis, diced (in large chunks)

1 Tbsp. fresh oregano

2 to 3 Tbsp. red wine vinegar

1 bay leaf

 Directions:

1. Preheat oven to 350 degrees Fahrenheit (325 for convection ovens).
2. For young assistants: Place tomatoes and juice on a baking sheet with a tall rim. Drizzle with olive oil.
3. For young assistants: Have your child help break tomatoes into pieces using their hands.
4. Bake for 30 minutes until thickened, stirring every 10 minutes.
5. In a large pot or Dutch oven, add 4 Tbsp. olive oil and warm over medium heat. Add onion and cook for 5 minutes or until onions are translucent.
6. Add garlic and cook for an additional 5 minutes.
7. Add peppers and cook for 4 more minutes.
8. Add tomatoes from the oven, plus zucchini, eggplant, oregano, and bay leaf. Bring to a simmer and turn down the heat. Partially cover and cook for an additional 15 minutes. Stir occasionally.
9. Season to taste with vinegar and black pepper. Remove bay leaf before serving.

This dish pairs well with brown rice, quinoa, or whole-grain pasta.

Mediterranean Roasted Eggplant (Serves 4 to 6)

Ingredients:

1 large eggplant, diced into 1-inch cubes

3 Tbsp. olive oil

¼ tsp. black pepper

½ tsp. cumin

¼ tsp. ground coriander

⅛ tsp. cinnamon

¼ tsp. basil

¼ tsp. oregano

¼ tsp. garlic powder

8 Tbsp. tahini

4 to 6 Tbsp. warm water

1 lemon (juiced)

3 dates, pitted and diced

Directions:

1. Preheat oven to 450 degrees Fahrenheit (425 for convection ovens).
2. For young assistants: Place eggplant in a large bowl and drizzle with olive oil. Mix well.
3. For young assistants: In a separate small dish, have them mix the spices. Sprinkle it over the eggplant and let them use their hands to mix it all up. Make sure the eggplant is coated evenly.
4. For young assistants: Line a baking sheet with parchment paper. Add the seasoned eggplant in a single layer.
5. Roast for 20 minutes. Flip and roast for an additional 5 to 10 minutes.
6. For young assistants: Combine tahini, warm water, and lemon juice in a bowl. Whisk, adding more water if it is too thick.
7. Transfer eggplant to a serving bowl. Drizzle with tahini sauce. Top with chopped dates.

Eggplant Curry (Serves 4 to 6)

Ingredients:

1 large eggplant

2 ½ Tbsp. olive oil

1 medium onion, chopped

2 cloves garlic, grated

1 tsp. ginger, grated

2 tsp. curry powder

1 tsp. cumin

1 tsp. turmeric

½ tsp. ground coriander

½ tsp. black pepper

2 to 3 cups vegetable broth (no added sodium)

1 can chickpeas, rinsed and drained

1 can crushed tomatoes (no added sodium)

1 can coconut milk

1 tsp. garam masala

Directions:

1. Preheat the oven to 430 degrees Fahrenheit (415 for convection ovens).
2. Cut eggplant into 1 ½-inch cubes.
3. Transfer to a parchment-lined baking sheet.
4. For young assistants: Drizzle with 1 ½ Tbsp. olive oil. Arrange in a single layer and roast for 20 to 25 minutes.
5. In a large skillet, heat the remaining olive oil over medium heat. Add chopped onion and sauté for 3 minutes. Add garlic and ginger. Sauté an additional minute.
6. Lower the heat. Add curry powder, cumin, coriander, turmeric, and black pepper. Mix and cook for 1 minute.
7. Add 2 cups of vegetable broth, canned tomatoes, rinsed chickpeas, and coconut milk. Set heat to medium and simmer for 20 minutes.
8. Add the roasted eggplant to the curry. Stir and simmer for 5 to 10 minutes.
9. Turn the heat off before adding the garam masala. Stir and serve!
   

Serving Tips:

Serve with brown rice, naan bread, or flatbread.

Top with a dollop of sour cream or plain Greek yogurt.

Top with freshly squeezed lemon and fresh cilantro or parsley. 

*These recipes are veggie-forward and approved by the Partnership for a Healthier America to meet the Veggies Early & Often guidelines. Approved 6/13/2024.