The wonderful, versatile eggplant
We’ve passed the equinox, and September is winding to an end. Among the fall crops at the farmers market are several varieties of eggplant — in season through October.
This subtropical plant originated in Asia — though no one is sure exactly where. It is popular throughout the Middle East, southern Europe, and the Far East. It is not often served raw due to its bitter taste and spongy texture — but these are easily tamed by cooking. It can be baked, broiled, roasted, grilled, boiled, steamed, stuffed, sauteed and stewed.
There are many delicious ways to serve eggplant!
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Ethnic eggplant dishes
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This includes stews like French ratatouille and Sicilian caponata. Casseroles made with eggplant include Greek moussaka and Italian parmigiana. There are dips made with roasted eggplant: Yugoslav ajvar, Greek Melitzanosalata and Arab baba ganouj (salat hatzilim in Israel). Israeli eggplant dishes also include eggplant shakshuka and fried eggplant served as an appetizer and seasoned with mint, salt, crushed red pepper and lemon. An eggplant curry, Baingan Bharta, is popular in India.
In Turkey, they claim to have a thousand ways to serve eggplant. The simplest is eggplant threaded on skewers, cooked over the fire with chunks of meat.
Perhaps the best known is Imam Bayildi, eggplant stuffed with tomatoes, onions and garlic. Eggplant is also very popular in Japan; one dish is Nasu Dengaku, miso-glazed eggplant. Eggplant Agebitashi is deep-fried Japanese eggplant that is soaked in a broth flavored with soy sauce and dashi.
There are many varieties of eggplant. The one most people are familiar with is the dark purple globe eggplant. But eggplant comes in a myriad of shapes and colors ranging from very dark purple to white, light green, lavender or striped. Asian varieties tend to have thinner skins and a milder taste than their larger European counterparts. There are long, slender Japanese varieties and round Thai eggplants the size of a ping-pong ball. The small pea Asian eggplant, about the size of a grape, comes in many colors and is often pickled whole.
No matter the size, shape or color, eggplant pairs well with many summer vegetables, like tomatoes, peppers, summer squash and fresh beans. Its mild flavor is easily complemented by many flavorful ingredients. Garlic, basil, parsley, cilantro, marjoram, oregano, rosemary, allspice, chili or curry are common herbs used to season eggplant dishes.
Low in calories (about 16 per half-cup serving), eggplant is almost 95% water, so it’s a dieter’s best friend. That same serving also boasts 1.25 grams of fiber. It contains vitamin C and iron, and smaller amounts of vitamins A and B complex as well as minerals phosphorus, potassium and calcium. Phytonutrients in eggplant include antioxidants like monoterpene, flavonoids such as nasunin, and phenolic compounds, like caffeic and chlorogenic acid. These possess anti-cancer, antimicrobial, anti-LDL (bad cholesterol), antiviral and anti-aging properties. Along with other phytonutrients, nasunin from eggplant juice has been shown to protect cell membranes from damage and has helped lower cholesterol in animal studies.
Eat up! What is your favorite way to eat eggplant?
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Baba Ganouj (Ganoush)
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Ingredients:
1 or 2 purple globe eggplant (about 2 pounds; smaller eggplants have fewer seeds)
1/4 cup tahini
3 or 4 cloves garlic
Zest and juice of 1 lemon
1 tablespoon Greek yogurt
Cayenne
Salt & pepper
Olive oil
Chopped fresh parsley
Directions:
Roast eggplant. Preheat oven to 425 degrees F. Spray baking sheet with cooking spray. Cut the eggplant in half lengthwise, and place cut side down on cookie sheet. (For easier cleanup, cover baking sheet with parchment, then spray with olive oil). Place in oven and roast 40 to 45 minutes, until very soft. Alternately, you can cook your eggplant on an outdoor grill.
Remove from oven and place in a colander in the sink to cool. This step can be done ahead of time.
When cool enough to handle, scoop out the flesh and discard the skin. Drain off any liquid.
When fully cooled and drained, transfer to a bowl. Add tahini, minced garlic, zest and juice of lemon, and yogurt. Stir well with a wooden spoon until combined.
Taste, and add cayenne, salt and pepper.
Place in serving bowl. Drizzle with olive oil and garnish with fresh minced parsley or paprika.
Serve with pita wedges (traditional), as a dip for vegetables, a sandwich spread for bread, or a a side with lamb or chicken.
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Eggplant, grain and tomato salad
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Ingredients:
1 tablespoon cooking oil
1/2 pound eggplant
1 onion
1 clove garlic
1 teaspoon salt, divided
1/4 cup quinoa
1 cup water
1/4 cup unroasted buckwheat
1/3 cup minced fresh chives
1/3 cup minced fresh parsley
1 large bell pepper
3-4 tomatoes
1/4 cup grated feta cheese
Directions:
Wash and dice eggplant. Peel and dice the onion; peel and mince the garlic clove. Sprinkle with half the salt. Cook on medium low heat about 10 minutes, stirring occasionally.
Bring water with remaining salt to a boil. Add the quinoa, lower the heat and simmer about 10-12 minutes. Add the buckwheat during the last minute, cover, and turn off heat.
Let everything cool to room temperature. Chop the chives, parsley and bell pepper. Chill.
Just before serving, add chopped fresh tomatoes and feta, and stir to combine.
Makes a great meal for a hot day.
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Author of the award-winning cookbook Garden Gourmet: Fresh & Fabulous Meals from your Garden, CSA or Farmers’ Market, Yvona Fast lives in Lake Clear and has two passions: writing and cooking. She can be found at www.yvonafast.com and reached at yvonawrite@yahoo.com or on Twitter: @yvonawrites.