Eggplant: Sweet, not Bitter

Do you like eggplant? Have you ever eaten eggplant? I know that many vegetables we think we do not like we’ve either never eaten or they have been poorly prepared. I encourage you to give eggplant another try, using one of the recipes below.

Eggplant, also known as aubergine, melongene, guinea squash or “garden eggs,” are from the same family as peppers, tomatoes and potatoes, known as the nightshade family. Like tomatoes, eggplants are actually a fruit because they grow from a flowering plant and contain seeds.

Eggplants grow in hot weather, so should be available in the Pacific Northwest starting in July. I wanted to introduce you to them this month, so you can begin anticipating their arrival and look for them to appear in the farmer’s markets.

You are likely familiar with the deep purple “globe” eggplants at the grocery store. At the Asian markets and at farmer’s markets, you can find all kinds of shapes, colors, and sizes. They can be round, very thin and long, plump at one end, etc. And their colors range from white to stripy purple or from deep purple to green.

The shinier eggplants are, the fresher they are. The fresher and younger they are, the sweeter they are. Be sure to choose ones that are heavy, which means they haven’t started to dry out inside.

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What does an eggplant taste like? ​

Eggplants, like zucchini and yellow squash, are very mild and have a somewhat bland flavor. That means you can easily mix it up with more flavorful ingredients, like with curry dishes or tomato sauce.

Many believe that eggplant is bitter and needs to be salted to draw out the bitterness. According to my research, the seeds cause the bitter taste, which are not removed by salting. Choosing fresh and cooking the eggplant soon afterwards is what helps keep the eggplant sweet and flavorful.

Salting can remove some of the moisture, which helps if you are deep frying the eggplant. Some believe that salting can help reduce the amount of oil that is absorbed by the eggplant.

If the eggplant is undercooked, it can taste very “cotton-y,” so you may need to cook it longer, if that is the case.

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How do you prepare eggplant? ​

​Eggplant is bitter when eaten raw. It should be cooked to fully enjoy the mild flavor. It can be substituted for meat in vegetarian dishes because of its texture and flavor.

Eggplant can be baked, roasted, grilled, or mixed in a soup/stew.

If you are going to peel the eggplant, it’s easier to cut them first into rounds and then peel the rounds. The eggplant can then be cubed, sliced or left in rounds. 

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How nutritious is eggplant?

Eggplant is low in calories (about 30 calories to one cup cooked) and is also a good source of various vitamins and fiber (2). Studies show that it may contribute to brain and cardiovascular health, among other benefits. If you want to read more about the “super food” capabilities of eggplant, check out the following two articles:

• 7 Surprising Health Benefits of Eggplants
• Eggplant Health Benefits 

Leave a comment below and let me know how you enjoy this versatile vegetable!

My family’s favorite eggplant dish, to use up all of those summer tomatoes, is this tomato eggplant chutney recipe. It freezes very well, so we can enjoy it during the cold winter months.

The recipe below is a simple, one-pot dish that serves a crowd. You can include eggplant or mushrooms for a hearty meal. Enjoy!

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Eggplant and White Bean Stew ​

8-10 servings (about 10 cups)

The amounts in this dish are very flexible, as is what you add to the pot. Just add a few ingredients at a time and taste. Adjust amounts and seasonings, as needed. Serve with rice or bread. 
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Ingredients:

• 4 cloves garlic, minced
• 3 Tablespoons neutral oil, like avocado
• 1 large onion, diced
• 1.5-2 pounds eggplant, peeled and cut into 1/2-inch cubes* or portabella mushrooms 

• 2 (14.5 ounce) containers of broth 

• 2 (15-ounce) cans beans, rinsed and drained

• 1 cup pumpkin puree or 1/2 cup tomato paste
• 2 teaspoons salt, or to taste
• 1-2 Tablespoons seasoning mix (chili powder, curry powder, etc.), or to taste
• 1/2 pound greens, chopped (spinach, kale, beet, Swiss chard), optional
• 2-4 Tablespoons vinegar (such as apple cider vinegar), or to taste

Directions:

1. Heat a large pot over medium heat. When hot, add the oil. Add the garlic after a few seconds and stir for 30 seconds. Add onion and stir for a few minutes. Add the eggplant, stir, and allow to cook for 3-4 minutes.
2. Add the remaining ingredients, except vinegar, and bring to boil. Reduce heat. Simmer, covered, until eggplant is tender, about 5 minutes.
3. Add greens and vinegar, stir and adjust seasonings to taste.
4. Serve with rice, quinoa, bread, etc.

Very loosely adapted from Healthy Recipes for Your Nutritional Type

​~ Nancy Miller, MS, RDN