Are you looking for some delicious and nutritious meal ideas that just happen to be eggplant-based? You’ve come to the right place! Eggplant is a great addition to any diet, packed with vitamins, minerals, and antioxidants. It’s also incredibly versatile, allowing you to get creative in the kitchen and whip up everything from savory dishes to sweet treats.
In this article, we’ll be sharing 20 of our favorite healthy eggplant recipes that are sure to satisfy your cravings while also providing a boost of nutrition. From classic Italian-inspired dishes like eggplant parmesan to international flavors like Indian curry and Mexican tacos, we’ve got you covered with a wide range of options to suit every taste and dietary need.
Whether you’re looking for meat-based or vegetarian/vegan options, these recipes are all easy to make and feature the star ingredient: the humble yet mighty eggplant. So go ahead, get cooking, and discover just how delicious and nutritious this underrated veggie can be!
Grilled Eggplant with Garlic and Herbs
Elevate your summer cooking with this flavorful and aromatic grilled eggplant recipe, perfect for a quick weeknight dinner or an impressive outdoor gathering. With the simplicity of grilling and the pungency of garlic, you’ll be hooked from the first bite.
Ingredients:
– 2 large eggplants
– 3 cloves of garlic, minced
– 1/4 cup olive oil
– 2 tablespoons chopped fresh oregano
– 2 tablespoons chopped fresh thyme
– Salt and pepper to taste
– Optional: 1 tablespoon lemon juice (for serving)
Instructions:
1. Preheat grill to medium-high heat.
2. Slice eggplants into 1/2-inch thick rounds.
3. In a small bowl, mix together garlic, olive oil, oregano, thyme, salt, and pepper.
4. Brush both sides of the eggplant slices with the garlic-herb mixture.
5. Grill eggplant for 3-4 minutes per side, or until tender and slightly charred.
6. Serve hot, garnished with lemon wedges if desired.
Cooking Time: 12-15 minutes
Baked Eggplant Parmesan with Whole Wheat Breadcrumbs
Elevate your Italian-American classic with this healthier twist on a comfort food favorite. Tender eggplant slices are smothered in rich tomato sauce, melted mozzarella cheese, and crunchy whole wheat breadcrumbs.
Ingredients:
– 2 large eggplants, sliced into 1/4-inch thick rounds
– 1 cup whole wheat breadcrumbs
– 1 cup grated mozzarella cheese
– 1 cup marinara sauce (homemade or store-bought)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh basil leaves for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a shallow dish, mix together breadcrumbs and a pinch of salt.
3. Dip each eggplant slice in the breadcrumb mixture, coating both sides evenly.
4. Place the coated eggplant slices on a baking sheet lined with parchment paper.
5. Drizzle olive oil over the eggplant, then spoon marinara sauce over each slice.
6. Top with mozzarella cheese and season with salt and pepper.
7. Bake for 30-35 minutes or until the eggplant is tender and the cheese is melted.
Cooking Time: 30-35 minutes
Roasted Eggplant and Chickpea Stew
Roasted Eggplant and Chickpea Stew: A Hearty and Flavorful Mediterranean-Inspired Recipe
This stew is a perfect blend of roasted eggplant, chickpeas, and aromatic spices, resulting in a rich and comforting dish that’s perfect for a cozy night in.
Ingredients:
– 2 medium eggplants
– 1 can chickpeas (14.5 oz)
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– 4 cups vegetable broth
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cut the eggplants in half lengthwise, drizzle with olive oil, and season with salt. Roast in the oven for 30-40 minutes, or until tender.
3. In a large pot, heat some olive oil over medium heat. Add the onion and garlic; cook until softened (5-7 minutes).
4. Add the chickpeas, cumin, smoked paprika, and roasted eggplant to the pot. Pour in the vegetable broth and season with salt and pepper.
5. Simmer for 20-25 minutes or until the flavors have melded together.
6. Serve hot, garnished with fresh parsley or cilantro if desired.
Cooking Time: 45-50 minutes
Eggplant and Quinoa Stuffed Peppers
A flavorful and nutritious vegetarian dish that combines the sweetness of eggplant with the nuttiness of quinoa, all wrapped up in a crunchy bell pepper.
Ingredients:
– 4 bell peppers, any color
– 1 medium eggplant, diced
– 1 cup cooked quinoa
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a large skillet, heat the olive oil over medium-high. Add onion and garlic; cook until softened.
4. Add diced eggplant, cumin, paprika, salt, and pepper. Cook for 5 minutes or until eggplant is tender.
5. Stir in cooked quinoa and remove from heat.
6. Stuff each bell pepper with the eggplant-quinoa mixture and top with the pepper lid.
7. Bake for 25-30 minutes or until peppers are tender.
Cooking Time: 30-35 minutes
Spicy Eggplant and Tomato Curry
This vibrant and aromatic curry brings together the flavors of eggplant, tomato, and spices to create a deliciously spicy dish perfect for any occasion. With its rich and creamy texture, this curry is sure to become a staple in your kitchen.
Ingredients:
– 2 medium eggplants, sliced into 1-inch pieces
– 2 large tomatoes, diced
– 2 tablespoons vegetable oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon curry powder
– 1/4 teaspoon cayenne pepper (adjust to taste)
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Heat oil in a large skillet over medium-high heat.
2. Add the onion and cook until translucent, about 3-4 minutes.
3. Add the garlic, cumin, curry powder, and cayenne pepper. Cook for an additional minute.
4. Add the eggplant and tomatoes. Stir to combine.
5. Reduce heat to low and simmer, uncovered, for 20-25 minutes or until the vegetables are tender.
6. Season with salt and pepper to taste.
7. Garnish with fresh cilantro leaves.
Cooking Time: 20-25 minutes
Eggplant and Lentil Moussaka
Moussaka, the iconic Greek dish, gets a flavorful boost with the addition of lentils and eggplant. This vegetarian take on the classic recipe combines tender eggplant slices with creamy lentil filling, all wrapped in a rich tomato sauce.
Ingredients:
– 2 large eggplants
– 1 cup cooked lentils
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 can (28 oz) crushed tomatoes
– 1 tsp dried oregano
– Salt and pepper to taste
– 1/4 cup grated Parmesan cheese
– Olive oil for greasing
Instructions:
1. Preheat oven to 375°F (190°C).
2. Slice eggplant into 1/2-inch thick rounds, salt, and let sit for 30 minutes to draw out bitterness.
3. In a large skillet, cook onion and garlic until softened. Add lentils, crushed tomatoes, oregano, salt, and pepper. Simmer for 10-15 minutes or until flavors melded together.
4. Grease a 9×13-inch baking dish with olive oil. Arrange eggplant slices in a single layer, overlapping slightly.
5. Spread the lentil mixture over the eggplant, followed by a sprinkle of Parmesan cheese.
6. Repeat layers, finishing with a layer of eggplant on top.
7. Bake for 30-40 minutes or until eggplant is tender and sauce bubbly.
Cooking Time: 45-50 minutes
Stuffed Eggplant with Lean Ground Turkey
A flavorful and nutritious twist on traditional stuffed eggplant, this recipe features lean ground turkey as the filling, perfectly balanced by the natural sweetness of roasted eggplant. This dish is perfect for a weeknight dinner or a special occasion.
Ingredients:
– 2 large eggplants
– 1 lb lean ground turkey
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup breadcrumbs
– 1/4 cup grated Parmesan cheese
– 1 tsp dried oregano
– Salt and pepper to taste
– 2 tbsp olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the eggplants in half lengthwise and scoop out the insides, leaving a shell about 1/4 inch thick.
3. In a large skillet, cook the ground turkey until browned, breaking it up with a spoon as it cooks.
4. Add the chopped onion and minced garlic to the skillet and cook until the onion is translucent.
5. Stuff each eggplant half with the turkey mixture, followed by breadcrumbs and Parmesan cheese.
6. Place the stuffed eggplants on a baking sheet lined with parchment paper, drizzle with olive oil, and season with salt, pepper, and oregano.
7. Roast in the preheated oven for 25-30 minutes or until the eggplant is tender.
Cooking Time: 25-30 minutes
Eggplant and Zucchini Lasagna
A creative twist on traditional lasagna, this recipe combines the flavors of eggplant and zucchini with rich tomato sauce and melted mozzarella cheese.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 2 medium zucchinis, sliced into 1/4-inch thick rounds
– 1 onion, finely chopped
– 3 garlic cloves, minced
– 28 oz can crushed tomatoes
– 1 cup grated mozzarella cheese
– 1/4 cup grated Parmesan cheese
– 1 tsp dried basil
– Salt and pepper to taste
– 8 lasagna noodles
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, sauté the eggplant and zucchini slices until tender. Drain excess liquid.
3. Cook lasagna noodles according to package instructions. Drain and set aside.
4. In a separate saucepan, combine chopped onion, minced garlic, crushed tomatoes, basil, salt, and pepper. Simmer for 10 minutes.
5. Assemble the lasagna by layering cooked noodles, tomato sauce, sautéed eggplant and zucchini, and mozzarella cheese.
6. Top with Parmesan cheese and bake for 30-40 minutes or until golden brown.
Cooking Time: 45-50 minutes
Eggplant and Spinach Stir-Fry
This quick and flavorful stir-fry recipe combines the richness of eggplant with the nutty taste of spinach, making it a perfect weeknight dinner. With minimal ingredients and easy steps, you can enjoy this delicious dish in no time.
Ingredients:
– 1 medium eggplant, sliced into 1/2-inch thick rounds
– 2 cups fresh spinach leaves
– 2 tablespoons vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
Instructions:
1. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
2. Add the eggplant slices and cook for 3-4 minutes on each side, until tender. Remove from the pan and set aside.
3. In the same pan, add the remaining 1 tablespoon of oil. Add the onion and garlic and cook for 2-3 minutes, until softened.
4. Add the spinach leaves to the pan and cook until wilted, about 30 seconds.
5. Return the cooked eggplant to the pan and stir in soy sauce. Season with salt and pepper to taste.
6. Serve hot over rice or noodles.
Cooking Time: 15-20 minutes
Mediterranean Eggplant Salad
This colorful salad combines the richness of eggplant with the bright flavors of the Mediterranean, perfect for a quick and satisfying meal or as a side dish.
Ingredients:
– 2 large eggplants, sliced into 1/2-inch thick rounds
– 1 red onion, thinly sliced
– 1 cup Kalamata olives, pitted
– 1/4 cup crumbled feta cheese
– 1/4 cup extra-virgin olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss eggplant slices with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large bowl, combine roasted eggplant, red onion, olives, feta cheese, lemon juice, and remaining olive oil. Season to taste.
4. Garnish with chopped parsley if desired.
5. Serve immediately.
Cooking Time: 25 minutes
Eggplant and Tofu Scramble
Eggplant and Tofu Scramble: A flavorful vegan breakfast or brunch option that’s perfect for a quick morning meal or weekend gathering. This recipe combines the natural sweetness of eggplant with the savory taste of tofu, all wrapped up in a delicious omelette-style dish.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1 block firm tofu, drained and crumbled
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– 2 tablespoons soy sauce (optional)
– Chopped fresh parsley or cilantro for garnish
Instructions:
1. Preheat a non-stick skillet over medium heat.
2. Add the olive oil, onion, and garlic. Cook until the onion is translucent, about 3-4 minutes.
3. Add the eggplant slices and cook for an additional 3-4 minutes, or until they start to soften.
4. Crumbling the tofu into small pieces, add it to the skillet along with the smoked paprika, salt, and pepper. Stir well to combine.
5. Use a spatula to gently fold the mixture together, breaking up any large clumps of eggplant.
6. Cook for an additional 2-3 minutes, or until the eggplant is tender and the mixture is heated through.
7. Serve hot, garnished with chopped parsley or cilantro if desired.
Cooking Time: 15-20 minutes
Eggplant and Mushroom Ratatouille
Savory and flavorful, this classic Provençal dish is a staple of French cuisine. This eggplant and mushroom ratatouille recipe is a twist on the traditional version, adding a meaty texture from the mushrooms.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1 cup mixed mushrooms (such as cremini, shiitake, and button), sliced
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 garlic cloves, minced
– 1 can (28 oz) of crushed tomatoes
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the mushrooms and cook until they release their moisture and start to brown, about 5 minutes.
3. Add the onion and garlic; cook until the onion is translucent, about 3-4 minutes.
4. Add the eggplant slices; cook until they’re tender and lightly browned, about 10-12 minutes per side.
5. Stir in the crushed tomatoes and season with salt and pepper to taste.
6. Simmer for an additional 10-15 minutes to allow the flavors to meld together.
7. Garnish with chopped parsley, if desired.
Cooking Time: Approximately 30-40 minutes
Eggplant and Black Bean Tacos
These vegan tacos combine the richness of roasted eggplant with the bold flavor of black beans, all wrapped up in a crispy corn tortilla. Perfect for a quick weeknight dinner or a gathering with friends.
Ingredients:
– 2 medium eggplants
– 1 can black beans, drained and rinsed
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– 8 corn tortillas
– Optional toppings: avocado, salsa, shredded lettuce, diced tomatoes
Instructions:
1. Preheat oven to 400°F (200°C). Cut eggplants in half lengthwise and place on a baking sheet lined with parchment paper.
2. Roast eggplants for 30-40 minutes or until tender and caramelized.
3. In a large skillet, heat olive oil over medium-high heat. Add onion and garlic; cook until softened, about 5 minutes.
4. Add black beans to the skillet and stir to combine with onion mixture.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble tacos by slicing roasted eggplant into thin strips and adding to tortillas along with black bean mixture. Top with desired toppings.
Cooking Time: 45 minutes
Eggplant and Avocado Sushi Rolls
Elevate your sushi game with this unique fusion of flavors, featuring tender eggplant and creamy avocado wrapped in crispy rice paper.
Ingredients:
– 1 large eggplant, sliced into thin strips
– 2 ripe avocados, mashed
– 1 cup cooked Japanese short-grain rice (preferably Koshihikari or Akita Komachi)
– 1 sheet of rice paper (rice flour and water-based)
– 1 tablespoon soy sauce
– 1 tablespoon sesame oil
– Salt to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Prepare the eggplant by marinating it in a mixture of soy sauce, sesame oil, and salt for at least 30 minutes.
2. Cook the Japanese short-grain rice according to package instructions.
3. Lay a sheet of rice paper on a clean surface. Place a small amount of cooked rice along the center of the paper.
4. Arrange 2-3 marinated eggplant strips and a dollop of mashed avocado on top of the rice.
5. Roll the sushi using your fingers or a bamboo sushi mat, applying gentle pressure to form a compact roll.
6. Slice into individual pieces and serve immediately.
Cooking Time: Approximately 15 minutes (including marinating time)
Eggplant and Kale Soup
Eggplant and Kale Soup: A hearty and nutritious soup that combines the rich flavors of roasted eggplant with the earthy goodness of kale.
Ingredients:
– 2 medium eggplants, sliced into 1/2-inch thick rounds
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 2 cups water
– 1 cup chopped kale leaves
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the eggplant slices for 30 minutes, or until tender.
3. In a large pot, heat the olive oil over medium-high heat. Add the onion and cook for 5 minutes, or until softened.
4. Add the garlic and cook for an additional minute.
5. Add the roasted eggplant, vegetable broth, and water to the pot. Bring to a boil, then reduce heat and simmer for 15-20 minutes.
6. Stir in the chopped kale leaves and season with salt and pepper to taste.
7. Serve hot, garnished with crusty bread or a sprinkle of parmesan cheese (optional).
Cooking Time: 45-50 minutes
Eggplant and Cauliflower Rice Bowl
This flavorful recipe combines roasted eggplant and cauliflower with a hint of garlic and lemon, served over a bed of fluffy cauliflower “rice”. Perfect for a quick and easy dinner or lunch.
Ingredients:
– 1 medium eggplant
– 1 head of cauliflower
– 2 cloves of garlic, minced
– 2 tablespoons olive oil
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cut the eggplant into 1-inch cubes and place on a baking sheet lined with parchment paper. Drizzle with 1 tablespoon of olive oil and sprinkle with salt and pepper. Roast for 20-25 minutes or until tender.
3. Meanwhile, pulse the cauliflower in a food processor until it resembles rice. Place the cauliflower “rice” in a microwave-safe dish and cook on high for 2-3 minutes, stirring every minute until tender.
4. In a large bowl, combine roasted eggplant, cooked cauliflower “rice”, minced garlic, and lemon juice. Season with salt and pepper to taste.
5. Garnish with chopped parsley if desired. Serve hot.
Cooking Time: Approximately 30-40 minutes
Eggplant and Sweet Potato Bake
A deliciously simple and flavorful side dish that combines the natural sweetness of sweet potatoes with the richness of roasted eggplant. Perfect for a weeknight dinner or as a vegetarian main course.
Ingredients:
– 2 medium-sized eggplants, sliced into 1/2-inch thick rounds
– 2 large sweet potatoes, peeled and cubed into 1-inch pieces
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: fresh herbs like thyme or rosemary for added flavor
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a large bowl, toss together eggplant slices, sweet potato cubes, olive oil, onion, garlic, salt, and pepper until evenly coated.
3. Spread the mixture onto a baking sheet lined with parchment paper.
4. Roast in the preheated oven for 30-35 minutes, or until the vegetables are tender and lightly caramelized.
5. Remove from the oven and let it cool slightly before serving.
Cooking Time: 30-35 minutes
Eggplant and Hummus Wrap
Eggplant and Hummus Wrap: A flavorful and healthy snack or meal that combines the richness of roasted eggplant with the creamy goodness of hummus, all wrapped up in a crispy whole wheat tortilla.
Ingredients:
– 1 medium eggplant, sliced into 1/2-inch thick rounds
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1/2 cup hummus
– 1 large flour tortilla
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– Optional: crumbled feta cheese or chopped olives for added flavor
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow baking dish, toss eggplant slices with olive oil, garlic, salt, and pepper.
3. Roast in the preheated oven for 20-25 minutes, or until tender and lightly browned.
4. Spread hummus on the tortilla, leaving a 1-inch border around edges.
5. Top with roasted eggplant slices and sprinkle with parsley.
6. Add crumbled feta cheese or chopped olives if desired.
7. Roll up wrap tightly and slice in half.
Cooking Time: 25 minutes
Eggplant and Farro Salad
This hearty salad combines the natural sweetness of roasted eggplant with the nutty flavor of farro, making it a perfect side dish or light lunch. The addition of creamy goat cheese and tangy lemon vinaigrette brings everything together in harmony.
Ingredients:
– 2 large eggplants, sliced into 1/4-inch thick rounds
– 1 cup cooked farro
– 1/2 cup crumbled goat cheese
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss eggplant slices with 1 tablespoon olive oil, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until tender and lightly caramelized.
4. In a large bowl, combine cooked farro, roasted eggplant, goat cheese, and parsley.
5. Drizzle lemon vinaigrette over the salad and toss to coat.
6. Season with salt and pepper to taste.
Cooking Time: 25 minutes
Eggplant and Pesto Stuffed Shells
This recipe combines the flavors of Italy with a creative twist, featuring roasted eggplant and pesto stuffed inside tender pasta shells.
Ingredients:
– 12 jumbo pasta shells
– 2 medium eggplants, roasted and diced
– 1 cup pesto
– 1 cup ricotta cheese
– 1/2 cup shredded mozzarella
– 1/4 cup grated Parmesan
– Salt and pepper to taste
– Fresh basil leaves for garnish
Instructions:
1. Preheat oven to 375°F.
2. Cook pasta shells according to package instructions. Drain and set aside.
3. In a mixing bowl, combine roasted eggplant, pesto, ricotta cheese, mozzarella cheese, and Parmesan cheese. Season with salt and pepper to taste.
4. Stuff each cooked pasta shell with the eggplant-pesto mixture, placing them in a baking dish as you go.
5. Top stuffed shells with additional grated mozzarella cheese and fresh basil leaves.
6. Bake for 20-25 minutes or until cheese is melted and bubbly.
Cooking Time: 20-25 minutes
Summary
Discover the delicious world of eggplant recipes! This article presents 20 nutritious and mouth-watering dishes that showcase the versatility of this popular vegetable. From classic Mediterranean-inspired dishes like Grilled Eggplant with Garlic and Herbs, to international twists such as Spicy Eggplant and Tomato Curry and Eggplant and Avocado Sushi Rolls, there’s something for every taste and dietary preference. Whether you’re a vegan, vegetarian, or meat-lover, these healthy eggplant recipes will inspire you to get cooking and enjoy the benefits of this nutrient-rich ingredient.
Leave a Reply