Aubergine
Solanum melongenaClinical Encyclopedia
Aubergine, also known as eggplant, is a nutrient-rich vegetable that is low in calories and high in fiber. It is known for its unique flavor and versatility in various culinary dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed grilled, roasted, or sautéed. Peeling the skin can reduce bitterness, but the skin is rich in nutrients.
Smart Selection & Storage
Look for aubergines that are firm and heavy for their size, with smooth, shiny skin. Avoid those with soft spots or discoloration.
Store in a cool, dry place or refrigerate to extend freshness. Use within a week for best quality.
Myths vs Realities
MythAubergine is a fruit, not a vegetable.+
MythEating aubergine can cause digestive issues.+
MythAubergine is toxic if not cooked.+
Healthy Recipes
Grilled Aubergine and Quinoa Salad
A refreshing salad featuring grilled aubergine, protein-packed quinoa, and a zesty lemon dressing, perfect for a light lunch or dinner.
- 2 medium aubergines, sliced
- 1 cup cooked quinoa
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh parsley, chopped
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Preheat the grill to medium-high heat and brush the aubergine slices with olive oil, seasoning with salt and pepper.
- 2. Grill the aubergine for about 4-5 minutes on each side until tender and slightly charred.
- 3. In a large bowl, combine the grilled aubergine, cooked quinoa, cherry tomatoes, parsley, and lemon juice. Toss gently and serve.
Aubergine and Chickpea Curry
A hearty and flavorful curry made with aubergine and chickpeas, simmered in a fragrant coconut milk sauce, served over brown rice.
- 1 large aubergine, diced
- 1 can chickpeas, drained and rinsed
- 1 can coconut milk
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- 2 cups spinach
- Salt to taste
- 2 cups brown rice, cooked
- 1. In a large pot, sauté the onion and garlic until translucent, then add the curry powder and cook for another minute.
- 2. Add the diced aubergine and chickpeas, stirring to coat them in the spices, then pour in the coconut milk.
- 3. Simmer for 20 minutes, adding spinach in the last 5 minutes, and serve over cooked brown rice.
Stuffed Aubergine with Lentils and Feta
Delicious aubergine halves stuffed with a savory mixture of lentils, feta cheese, and herbs, baked until golden and bubbly.
- 2 medium aubergines, halved
- 1 cup cooked lentils
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh mint, chopped
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C) and scoop out the centers of the aubergine halves, leaving a shell.
- 2. In a bowl, mix the lentils, feta, mint, olive oil, salt, and pepper, then fill the aubergine shells with the mixture.
- 3. Place the stuffed aubergines on a baking sheet and bake for 25-30 minutes until the aubergines are tender.
Aubergine and Tomato Stacks
Layered aubergine and tomato slices baked with fresh basil and mozzarella for a healthy twist on a classic Italian dish.
- 2 medium aubergines, sliced
- 2 large tomatoes, sliced
- 1 cup fresh mozzarella, sliced
- 1/4 cup fresh basil leaves
- 2 tablespoons balsamic vinegar
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C) and arrange the aubergine and tomato slices in alternating layers in a baking dish.
- 2. Top each layer with mozzarella and basil, then drizzle with balsamic vinegar, and season with salt and pepper.
- 3. Bake for 25-30 minutes until the cheese is melted and bubbly.
Aubergine and Spinach Frittata
A protein-rich frittata packed with aubergine and spinach, perfect for breakfast or a light dinner, served warm or at room temperature.
- 1 large aubergine, diced
- 2 cups fresh spinach
- 6 large eggs
- 1/4 cup milk
- 1/2 cup feta cheese, crumbled
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. In a skillet, heat olive oil and sauté the aubergine until soft, then add spinach and cook until wilted.
- 2. In a bowl, whisk together the eggs, milk, salt, and pepper, then pour over the vegetables in the skillet.
- 3. Sprinkle feta on top and cook on low heat until the edges set, then transfer to the oven to broil until the top is golden.
Aubergine Hummus
A creamy and flavorful twist on traditional hummus, made with roasted aubergine, tahini, and garlic, perfect for dipping or spreading.
- 1 large aubergine, roasted
- 1/4 cup tahini
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- Juice of 1 lemon
- Salt to taste
- Vegetable sticks for serving
- 1. Roast the aubergine until soft, then scoop out the flesh and place it in a food processor.
- 2. Add tahini, olive oil, garlic, lemon juice, and salt, then blend until smooth.
- 3. Serve with vegetable sticks for dipping.
Aubergine and Bell Pepper Stir-Fry
A colorful and nutritious stir-fry featuring aubergine and bell peppers, tossed in a light soy sauce and sesame oil dressing.
- 1 large aubergine, sliced
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 tablespoon sesame seeds
- 1. In a large skillet, heat sesame oil and sauté garlic until fragrant, then add aubergine and bell peppers.
- 2. Stir-fry for about 5-7 minutes until vegetables are tender, then add soy sauce and sesame seeds.
- 3. Toss to combine and serve hot.
Aubergine Pizza with Cauliflower Crust
A healthy pizza alternative featuring a cauliflower crust topped with roasted aubergine, fresh tomatoes, and basil for a guilt-free treat.
- 1 head cauliflower, riced
- 1 large aubergine, sliced
- 1 cup cherry tomatoes, halved
- 1/2 cup mozzarella cheese, shredded
- 1/4 cup fresh basil, chopped
- 1 egg
- Salt and pepper to taste
- 1. Preheat the oven to 425°F (220°C) and mix riced cauliflower with egg, salt, and pepper to form a crust on a baking sheet.
- 2. Bake for 15-20 minutes until golden, then top with roasted aubergine, cherry tomatoes, and mozzarella.
- 3. Return to the oven for another 10 minutes, then garnish with fresh basil before serving.
Aubergine and Zucchini Noodles
A light and healthy dish featuring spiralized zucchini and sautéed aubergine, tossed in a garlic and olive oil sauce for a low-carb meal.
- 2 medium zucchinis, spiralized
- 1 large aubergine, diced
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1/4 teaspoon red pepper flakes
- Salt and pepper to taste
- 1. In a skillet, heat olive oil and sauté garlic until fragrant, then add diced aubergine and cook until tender.
- 2. Add spiralized zucchini and red pepper flakes, cooking for another 3-4 minutes until just tender.
- 3. Season with salt and pepper, then serve immediately.
Frequently Asked Questions (FAQ)
Is aubergine healthy?
Yes, aubergine is low in calories and high in fiber, making it a healthy addition to a balanced diet.
How do you cook aubergine?
Aubergine can be grilled, roasted, sautéed, or used in stews and curries.
Can you eat aubergine raw?
While it is safe to eat raw, cooking enhances its flavor and digestibility.
What are the health benefits of aubergine?
Aubergine is rich in antioxidants, supports heart health, and aids in digestion.
How do you select a good aubergine?
Choose firm, shiny aubergines with smooth skin and no blemishes.
How should aubergine be stored?
Store in a cool, dry place or in the refrigerator for up to a week.
Is aubergine low in carbs?
Yes, aubergine is low in carbohydrates, making it suitable for low-carb diets.
Can aubergine help with weight loss?
Yes, its low calorie and high fiber content can help with weight management.