Eggplant: Everything You Need To Know About This Low-calorie Vegetable

Thanks to its texture and flavor, it’s one of the most popular vegetables for people who want to reduce their meat consumption. We use it to make purees that are perfect for lunch boxes. It’s an essential ingredient in ratatouille and caponata, which can be eaten hot or cold.

Eggplant features

• Low in calories.
• Rich in fiber.
• Rich in antioxidants.
• Stimulates intestinal transit.
• Helps prevent certain diseases.

According to the American Society for Horticultural Science, eggplant is one of the top 10 plants in terms of radical oxygen scavenging capacity.

Simply put, the ORAC index is a measure of a food’s antioxidant content. Eggplant contains a variety of health-promoting nutrients that have been shown to reduce the risk of many lifestyle-related diseases.

*Cardiovascular benefits
*Anti-inflammatory properties
*Stimulates the immune system
*Contains cancer-fighting antioxidants
*Promotes bone health and fights osteoporosis
*Improves digestion
*Helps control blood pressure
*May help control weight by reducing the secretion of a substance that alerts our brain to hunger
*Promotes healthy skin and hair
*Helps control bad cholesterol
*Helps control anxiety

However, like any food, eggplant should be consumed in moderation and as part of a balanced diet.

According to the United States Department of Agriculture (USDA), 100 grams of raw eggplant contains (among other things)

92.3 g of water
25 calories
0.18 g fat
0.98 g protein
5.88 g carbohydrates
3.53 g Sugars
3 g fiber
2.2 mg Vitamin C (total ascorbic acid)
14 mg Magnesium
24 mg Phosphorus
0.23 mg Iron
0.084 mg Vitamin B6
9 mg Calcium
229 mg Potassium
2 mg sodium

Anthocyanins 

What makes eggplant an excellent health booster is its high anthocyanin content. Anthocyanins are water-soluble pigments that belong to the broader category of flavonoids, which are known for their ability to fight free radicals.

A study published in the American Journal of Clinical Nutrition (AJCN) suggests that consuming foods high in flavonoids, such as anthocyanins, may reduce the risk of death from heart disease.

In addition, their protection against free radicals may have anticancer effects. Anthocyanins can stop the formation of new blood vessels by blocking enzymes involved in the proliferation of cancer cells. Finally, a specific anthocyanin called nasunin, found in the skin of eggplant, appears to protect brain cells from free radical damage.

Dietary Fiber

Eggplant is an excellent source of fiber. Fiber stimulates digestive function and controls cholesterol levels.

Potassium

Eggplant is an excellent source of potassium, which helps lower blood pressure.

B Vitamins

Eggplant contains B vitamins such as B5 and B6. B6 is involved in the synthesis of brain neurotransmitters such as serotonin, melatonin, and dopamine, which are known to help regulate anxiety and fear.

Vitamin C

Eggplant is a source of vitamin C, which supports both the immune system and skin health.

With 32.7 kcal/100 g, eggplant is one of the least caloric vegetables. It is rich in water, fiber and antioxidants. On the other hand, it is low in vitamin C. As for vitamin D and vitamin B12, they are conspicuous by their absence.

The Benefits of Eggplant: why Eat it?

Thanks to its anthocyanin pigments (antioxidants), its diuretic action and its high density of trace elements, eggplant is a vegetable that should be included in your diet.

A Hotbed of Antioxidants

Antioxidants are compounds that protect the body’s cells from damage caused by free radicals. These are highly reactive molecules that have been implicated in the development of cardiovascular disease, certain cancers, and other age-related diseases. Eggplant is considered to have a high antioxidant potential and its potential benefits are beginning to be analyzed. Phenolic acids are one of the major antioxidant classes in eggplant, the most abundant of which is chlorogenic acid. Eggplant, especially when its skin is dark, is also rich in antioxidant pigments of the anthocyanin class.

A Good Source of Manganese

Raw eggplant is a good source of manganese. It acts as a cofactor for several enzymes that facilitate a dozen different metabolic processes. It also helps prevent damage from free radicals.

Rich in Copper

Eggplant is a source of copper. As a component of several enzymes, copper is necessary for the formation of hemoglobin and collagen (a protein used in tissue structure and repair) in the body. Several copper-containing enzymes also contribute to the body’s defense against free radicals.

A Good Gource of Vitamins B1 and B6

Cooked eggplant is a good source of vitamin B1. Vitamin B1, also known as thiamine, is part of a coenzyme needed to produce energy, primarily from the carbohydrates we eat. It is also involved in the transmission of nerve impulses and promotes normal growth.

Cooked eggplant is a source of vitamin B6. Also known as pyridoxine, vitamin B6 is one of the coenzymes involved in protein and fatty acid metabolism, as well as in the synthesis (production) of neurotransmitters (messengers in nerve impulses). It also contributes to the production of red blood cells, allowing them to carry more oxygen. Pyridoxine is also necessary for the conversion of glycogen to glucose and helps the immune system function properly. Finally, this vitamin plays a role in the formation of certain nerve cell components and in the modulation of hormone receptors.

Thanks to its low calorie content, eggplant is a particularly interesting vegetable to include in a low-calorie diet, provided that it is not fried during preparation. Also, to get the most antioxidants, it’s best to wash the skin thoroughly to remove any pesticide residue.

Choosing the Right Eggplant

At harvest, the average eggplant weighs 225 grams. The most commonly eaten eggplants have shiny purple skin and soft white flesh.

Eggplant Identity Card

Type: Vegetable;

Family: Solanaceae;

Origin: India, Burma, China;

Season: June to September;

Color: dark purple;

Taste: sweet.

The Different Varieties

There are many varieties of eggplant, ranging in size from pea to melon, and in color from white to purple, green, yellow and orange. In the near future, this rich variety may be joined by fruits from Africa, where the leaves of many varieties are also eaten.

How to Choose it?

The skin should be smooth and shiny, and the sepals should be green and spiny, adhering to the skin. Avoid fruit with wrinkled skin and a dull, brownish color. The flesh may be bitter, fibrous and contain many seeds.

How to Store

Refrigerator: Eggplant doesn’t like cold and doesn’t keep well in the refrigerator. Use as soon as possible after purchase. If necessary, it can be kept for a week or two in the refrigerator crisper.

In the freezer: wash, peel (or not) and slice into centimeter-thick slices. Blanch for four minutes in water with a little lemon juice. Cool, drain and place in airtight bags in the freezer with a piece of wax paper between each slice. They will keep for eight to ten months. Cook without thawing. Ratatouille and other eggplant-based stews can also be frozen.

Preparing Eggplant

Eggplant can be prepared in many ways. Only the leaves should not be eaten as they are toxic to the body.

How to Cook it? How to Prepare it?

Although it’s not necessary, eggplant can be salted and soaked in salt. This will reduce the amount of oil it absorbs during cooking, a quality appreciated by those who avoid eating this fruit for fear of calories. Rinse to remove the salt and pat dry.

To prevent the flesh from browning from exposure to oxygen, squeeze a little lemon juice over it. Some people recommend always peeling eggplant, while others only peel very ripe fruit, whose skin is thicker and more bitter. In Egypt, it is a crime of « lèse-chef » to peel an eggplant.

Eggplant is Edible:

Fried as is or in Fritters

Stuffed: Cut eggplant in half lengthwise, remove most of the flesh and fry lightly. Allow to cool and stuff with pine nuts, finely chopped meat, onions and reserved pulp. Arrange the eggplant halves side by side in a casserole dish, drizzle with tomato broth or juice and bake. Other stuffing suggestions: equal parts rice and minced meat; rice, tomatoes, minced onions, parsley, dill or mint. Drizzle with tomato juice;

Ratatouille with onions, garlic, tomatoes, peppers, zucchini, thyme and bay leaves. Add pitted black olives, celery and capers to make Italian caponata;

In Curries.

We can also make :

Eggplant caviar: peel, bake, steam or fry, finely chop the flesh and season with olive oil;

Babaghanuuj: this typical Arab dish is made with boiled eggplant pureed with lemon juice, garlic, herbs and tahini (sesame seed paste). The tahini can be replaced with stale bread soaked in water. Eggplant puree can also be made with pomegranate juice. Serve garnished with pomegranate arils. Or mix puree, garlic and yogurt and flavor with finely chopped mint;

Moussaka: Prepare by alternating grilled eggplant slices, pan-fried finely sliced lamb and tomato sauce in a gratin dish, topped with a bechamel sauce and garnished with grated cheese. Baked in the oven;

Au gratin à la parmigiana: Slice the eggplant lengthwise, coat in flour and fry on both sides in olive oil. In a baking dish, alternate layers of eggplant with tomato sauce and mozzarella. Sprinkle with grated Parmesan and bake in an oven preheated to 190°C for half an hour;

Escalivada: In this Catalan dish, onions, peppers and eggplant are layered in a gratin dish and drizzled with good Spanish olive oil. Once out of the oven, drizzle with a little olive oil and sherry vinegar. Serve hot or cold.

In Japan, small, elongated eggplants are cut in half and their skins are lightly scored in several places before being grilled and topped with a thick sauce made from miso and a little sake, sugar (or honey), and black sesame seeds. They can also be tempura-fried.

History of Eggplant

Where does the term « eggplant » come from?

The term « aubergine », which first appeared in French in 1750, comes from the Catalan albergina, which borrowed it from the Arabic al-bâdinjân. It’s worth noting that the French word is used in many languages, including Anglo-Saxon.

Although the aubergine was domesticated in India, where it is believed to have been eaten for 2,500 to 4,000 years, its wild ancestor may have come from Africa, where there are a variety of Solanum species with characteristics very similar to those of the cultivated aubergine. From India, it spread to China (around 700 B.C.), where small-fruited varieties in green, white, red and lavender were produced. It was first mentioned in a Chinese treatise in 500 BC.

It was introduced to the Arab world in the 9th century, migrating as far west as Egypt and as far north as Turkey. It first appeared in Spain between the 8th and 11th centuries. In Spain, people quickly learned to appreciate it, but elsewhere in Europe it was long mistrusted, probably because of its similarity to poisonous plants (mandrake, datura, belladonna) in the Solanaceae family. Corrupting the Italian name melanzena, it became known as mala insana (literally, « unhealthy apple ») and was accused of driving those who ate it mad.

Today it is cultivated in all warm and temperate regions of the planet. An old friend of the Arabs, it is indispensable in Middle Eastern cuisine, where it is known as « poor man’s caviar ». The Turks boast of having created a thousand recipes for it. The Spanish introduced it to Latin America in the 16th century, but it didn’t appear in North America until 150 years later. Until the 1950s, only varieties with large purple fruits were grown for human consumption; the others were reserved for ornamental gardens.

To go Further

Organic gardening

Researchers analyzed samples of several eggplant varieties and found that the more bitter the fruit, the richer it was in phenolic compounds, powerful antioxidants. In Asia and Africa, bitter fruits are eagerly consumed, but in the West, anything resembling bitterness is shunned – against all logic, since humans have a group of taste buds specialized in recognizing and appreciating this flavor. So researchers are looking for a way to genetically engineer eggplant to be both bitter-free and rich in phenolic compounds.

Good to know:

Sow indoors in trays 8 to 12 weeks before the last expected frost and keep at temperatures between 24 and 29 degrees Fahrenheit until germination;

Harden plants for two weeks before transplanting by exposing them to outdoor temperatures during the day;

Transplant when the soil is well warmed, at a distance of 45 to 54 cm between plants, less for small fruit varieties. Space rows 1 m apart;

Protect plants with agrotextile when temperatures drop below 15ºC;

Water: 2.5 to 5 cm per week. Ensure regular watering throughout the season;

Topdressing: Good compost in the transplant hole and foliar feeding every two weeks with seaweed and fish extract.