When it comes to summer produce, you might’t go wrong with eggplant.
Known for its deep purple hue and a certain euphemism via emoji, the veggie is impressively versatile.
Serve it on sandwiches, toss it in salads, or add it to brownies.
Photo: Getty Images
Not sure if eggplant deserves a place on your plate?
Read on for the health benefits of eggplant, plus ways to add eggplants to your summer menu.
What Is Eggplant?
It’s native to South Asia and grows in a wide range of shapes, sizes, and colors.
(Who knew?)
Ahead, the lowdown on eggplant health benefits, according to registered dietitians and research.
Meanwhile, eggplant flesh contains antioxidants known as phenolic acids, according toan articlein theSouth African Journal of Botany.
(Another seriously antioxidant-rich ingredient?Spirulina.)
Supports Brain Health
As the antioxidants in eggplant combat oxidative stress, they also protect your brain.
This is due to numerous reasons, but basically, the brain relies on many molecules to function.
Antioxidants, however, can shield your brain from this oxidative stress.
A2019 articlein the journalAntioxidantsalso shares that anthocyanins and phenolic acids offer neuroprotective effects.
Insoluble fiber doesn’t combine with water (and other liquids) in the gut.
Ah, sweet relief.
As the fruit’s antioxidants combat free radicals, they also can protect against atherosclerosis, says Greeley.
Manages Blood Sugar
The fiber in eggplant can also stabilize blood sugar levels.
Increases Satiety
Once again, fiber is behind this eggplant health benefit.
Never eaten eggplant before and have a history of food allergies or sensitivities?
Members of the nightshade fam, including eggplant, contain achemical called solanine.
All types of eggplants taste similar, so they can be used interchangeably, according to theUniversity of Florida.
That said, smaller varieties (e.g.
fairy tale eggplant) work well as appetizers, while bigger versions (e.g.
globe eggplant) make better plant-based burgers.
“Less than 600 milligrams per serving [is] a good rule of thumb.”
Raw eggplants can be boiled, grilled, steamed, sauteed, deep-fried, and roasted, says Mathis.
But, can you eat eggplant raw?
Just let it sit for 5 minutes, then add it to your recipe as usual.
Here are a few tasty eggplant recipe ideas to get you started:
In sandwiches.
Eggplant slices are a perfect size and shape for burgers.
As a grilled dish.For a deliciously smoky bite, toss eggplant on the grill.
“Place the eggplant on a hot grill over a low flame and grill each side until tender.”
(To make it a meal, pair grilled eggplant with pasta orfarro.)
As a roasted side.No grill?
Try it in a homemade eggplant Parmesan, which you could enjoy as a sandwich or with pasta.
In brownies.Yes, you read that right.
When used in place of oil or butter, the moisture of eggplant gives brownies a silky texture.
Try these eggplant mesquite brownies from The Natural Vegan and see for yourself.
