Superfood: Eggplant

Eggplant has a unique taste and texture making it an ideal ingredient in a variety of dishes. Whether you plan to bake, broil or grill this fruit, you’ll receive a ton of nutrients and health benefits. Eggplant is low in calories and sodium, and is a great source of dietary fiber, potassium, and B vitamins. The next time you’re admiring a bright eggplant, just think of all the antioxidants and minerals it provides.

Double up on potassium with the combination of tomatoes and grilled eggplant. The eggplant makes a nice addition to a classic caprese salad, pairing beautifully with the tomatoes. Tomatoes also contain the antioxidant lycopene, which can help lower the risk of breast cancer.

Ciao down on the flavors of Italy with this vegetarian entree of Eggplant Involtini.

Combining eggplant with zucchini, another superfood, packs even more vitamins into a single meal. Zucchini contains Vitamins C and A, potassium, folate, and fiber—vitamins that can help lower cholesterol and reduce high blood pressure.

In this meatless version of the classic Greek dish, bulgur wheat stands in for ground meat in a spiced-tomato filling surrounded by eggplant layers and topped with a béchamel sauce. The eggplant and bulgur pack this dish with fiber. Garnish with chopped fresh parsley.

The perfect pairing to a bowl of sticky rice, this savory, garlicky paste gets toasty flavor from roasted eggplant and blackened garlic and peppers. In more traditional versions, you grill ingredients over charcoal for deeper flavor.

Serve your guests a colorful appetizer that will not only appeal to their senses—it may also reduce cholesterol and prevent cancer. Grilling the eggplant makes it tender and easier to turn into a spread for the crostini. This dish will be a hit with its combination of textures and tangy flavor.

Traditional falafel is made from seasoned, mashed chickpeas that are shaped into patties and deep-fried. Here we use the same components to make a tasty filling for eggplants, baked and topped with a deliciously nutty sauce.

Grill eggplant and red onion for a veggie-stuffed pita with Mediterranean flair. Eggplant has dietary fiber, which helps with digestion. This sandwich also contains Greek-style yogurt, another great superfood that helps protect the immune system and fight disease.

Adding eggplant to the Italian meat-based pasta sauce makes for a hearty meal that’s packed with phytonutrients like nasunin and chlorogenic acid. Chlorogenic acid may protect against cancer and viruses, as well as lower cholesterol. You can feel good about feeding your family a dish that’s not only delicious but also packs a healthy punch.

Eggplant parmesan is a family favorite and vegetarian-friendly dish. Eggplant is low in calories and full of nutrients, making it an ideal main ingredient. When you bake it in a casserole-style dish and cover it with layers of pasta sauce and cheese, no one misses the meat.

Eggplant is a great source of antioxidants, especially nasunin found in the peel. Leaving the dark purple skin on the eggplant in this veggie sandwich not only adds color but also protects brain cell membranes from free radical damage.

Trade out tortillas for naan in these vegetarian wraps that are sure to beat the boring everyday sandwich. Naan, flatbread popular in Indian cuisine, is great when stuffed with grilled eggplant and drizzled with tahini-yogurt dressing.

This salad is similar to baba ghanoush and makes an excellent dip to serve with pita bread or alongside grilled meat. The broiled red bell peppers pair nicely with the eggplant and provide vitamins A and C to the dish, which can reduce the risk of heart disease and some cancers.

Baking the eggplant makes it tender and delicious, especially when you stuff it with bell pepper, tomato, and feta cheese. Perfect for vegetarians and filling enough as a main course, stuffed eggplant makes the perfect meal for any night of the week.

Baba Ghanoush is a typical Middle Eastern dish often served as an appetizer or dip with pita bread. This dish blends a variety of flavors from the pine nuts, cumin seeds, and eggplant. Serve this at your next dinner party or make it as a fun snack that’s full of potassium, manganese, and B vitamins.