Nutritious Eggplant
Eggplant is one of the most popular vegetables around the world. Originally from South Asia, it is now widely cultivated internationally. Though often thought of as a fruit, the eggplant is actually classified as a vegetable botanically. It has high nutritional value and low calorie count, making it great for healthy eating.
One medium size eggplant (about 125g) contains only 30 calories. But it packs a lot of nutrients. Some key nutrients in eggplant include:
| Nutrient | Amount per 100g |
|---|---|
| Fiber | 2.6g |
| Manganese | 20% RDA |
| Copper | 10% RDA |
| Vitamin B1 | 10% RDA |
| Vitamin K | 10% RDA |
| Potassium | 8% RDA |
This shows that eggplant is a good source of fiber, which helps with digestion and heart health. It also provides important antioxidants like manganese and copper that protects cells from damage. Vitamin K aids blood clotting as well. In addition, eggplant contains skin protective antioxidants like nasunin.
Cooking with Spicy Garlic Sauce
When looking to add more vegetables to my diet, I often cook eggplant in spicy garlic sauce. It brings out the natural richness of eggplant while adding loads of flavor. Here is a simple recipe I created:
Recipe for Eggplant in Spicy Garlic Sauce
Ingredients:
– 1 large eggplant, cubed
– 2 cloves garlic, minced
– 1/2 tsp red pepper flakes
– 1 Tbsp soy sauce
– 1 Tbsp rice vinegar
– 1/4 cup vegetable stock
- In a skillet over medium heat, sauté garlic and red pepper flakes until fragrant.
- Add cubed eggplant and continue to cook for 5-7 minutes, stirring occasionally, until eggplant is soft.
- Pour in soy sauce, rice vinegar and vegetable stock. Bring to a simmer.
- Cover and cook for 10 more minutes, until eggplant is very tender.
- Serve warm over rice or pasta. Enjoy!
Health Benefits of Regularly Eating Eggplant
By making eggplant in spicy garlic sauce a regular part of my meal rotation, I reap many health advantages. One medium eggplant provides over 2 grams of filling fiber. This keeps me full for longer and aids digestion. The antioxidants and phytonutrients in eggplant also benefit heart health by reducing cholesterol and blood pressure.
Eggplant is also very low in calories, with only 30 calories per 100 grams. This makes it a guilt-free vegetable to enjoy without worrying about weight gain. Its fiber and water content helps one feel satisfied on fewer calories too. The rich purple/black color of eggplant comes from anthocyanin pigments. These plant compounds may protect against cancer due to their antioxidant properties.
Overall, adding one serving of eggplant a few times a week supports a healthy diet and lifestyle. It’s a very versatile veggie that goes well in many Asian, Indian and Mediterranean style dishes. By cooking it simply in spicy garlic sauce, I find eggplant quite delicious and satisfying.
Final Thoughts on Cooking Veggies
In conclusion, I have found eggplant to be a very nutritious andflavorful veggie to add to meals regularly. Cooking it in spicy garlic sauce brings out its best qualities while adding big flavor with few calories. Eggplant is low in calories and high in fiber, antioxidants, vitamins and minerals. Eating it a few times a week provides strong health benefits for heart, digestion and cancer prevention. Whether enjoying eggplant as a side dish or main, it is a tasty and nutritious way to easily increase vegetable intake as part of a balanced diet.
