Eggplant recipes and food benefits –

There are those who don’t like this vegetable very much — on the other hand, those who love it can benefit a lot from eggplant consumption. This is because it is rich in vitamins and various mineral salts (such as calcium, phosphorus and iron), not to mention that it carries a lot of fiber. Check out all its advantages and easy recipes with food:

eggplant benefits

Helps prevent heart disease: as it is rich in anthocyanin, an antioxidant that supports heart health;
Improves intestinal transit: the fibers present in the vegetable form a kind of “gel” that makes the fecal cake transit through the digestive tract more easily;
Guarantees satiety: again thanks to the fibers;
Good for those with diabetes: eggplant has a low glycemic index, i.e. it does not promote blood sugar spikes.

eggplant recipes

eggplant kibbeh

– (Camila Botelho/Disclosure)

Chef Camila Botelho’s recipe.

Ingredients:

4 large eggplants; 2 garlic cloves; 1 chopped onion; 4 col. (soup) of tahini; Juice of 2 lemons; Chopped green smell to taste; 1 handful of chopped mint; 4 cup. (tea) cooked quinoa; Salt to taste.

Method of preparation:

Preheat the oven to 210ºC, cut a large eggplant in half, lengthwise, and make crossed cuts on its surface, forming diamonds. Soak the eggplant halves in water with 4 tablespoons of vinegar for 15 minutes. Then transfer them to a roast, water with olive oil and take to bake for 30 minutes (or until the pulp softens).

Scrape all the pulp from the shell with the help of a spoon and place it in a bowl. Add the garlic, the chopped onion already sautéed, the tahini, the lemon, the green smell, the mint and mix.

Add the cooked quinoa and mix again. Season with more salt. Bake at 240ºC for 40 minutes or until the kibbe is lightly browned. Drizzle with olive oil to serve.

Spicy Eggplant Caponata

– (WW Brazil/Disclosure)

Revenue from WW Brazil.

Ingredients:

2 eggplants cut into cubes; 3 seedless tomatoes cut into cubes; 1 onion; 4 medium cloves of garlic squeezed; 2 col. (soup) seedless white raisins; 2 col. (soup) of vinegar; 2 col. (soup) olive oil; 1 col. (tea) of salt; 1/2 col. (tea) ground black pepper; 1 col. (tea) pepperoni flakes; 1/4 cup. of fresh basil.

Method of preparation:

Preheat the oven to 200°C. Mix all ingredients in a large tray and bake, covered in aluminum foil, for 15 minutes. Remove the aluminum foil, mix gently and bake for another five minutes.

Eggplant and taré veg sandwich

– (Kikkoman do Brasil/Disclosure)

Kikkoman recipe from Brazil.

Ingredients:

2 small eggplants; 5 col. (soup) olive oil; 2 cloves of garlic, finely chopped; 8 slices of bread to taste; 1/2 cup. (tea) of tarê sauce; 8 units of dried tomato; 200 g of curd cheese or semi-cured cheese, cut into 4 thick slices; 1 bunch of arugula, washed and dried.

Method of preparation:

Cut and discard the ends of the eggplants, cut the remainder into 1.5 cm slices and place in a baking dish. Brush the slices with 3 tablespoons of olive oil and spread half of the minced garlic over them. Turn the slices, distribute the other half of the garlic and set aside.

In a large skillet or grill, brown the bread slices and set aside. Then, fry the eggplant slices for 1 to 2 minutes on each side, or until golden on the outside and soft on the inside. Add the tarê sauce, lower the heat and fry for another 1 to 2 minutes, turning the slices halfway through so that they are well coated with the sauce.

While frying the eggplants, heat the remaining oil in a small skillet or grill and brown the cheese for 1 minute, turning the slice halfway through.

Assembly:

Distribute the arugula leaves between the slices of bread. Put the eggplant, taking advantage of the sauce that formed in the skillet, add the dried tomato and cheese. Close and serve hot.

Eggplant and Mozzarella Lasagna

– (Thai Barde/Disclosure)

Recipe by Thai Barde, owner of the company Thai Fit.

Ingredients:

1 eggplant cut in half; 2 ripe tomatoes; 200g of ground duckling, sautéed in garlic and onion; 1/2 diced onion; 1/2 clove of crushed garlic; Salt to taste; Oregano to taste; Chopped parsley to taste; 50 g light mozzarella; 1 col. (tea) of olive oil.

Method of preparation:

Clean the eggplant, slice it into thin strips and season with salt to taste. Reserve. Blend the tomatoes, garlic, salt and oregano in a blender. In a baking dish, place a layer of tomato sauce, another layer with eggplant slices, more sauce, ground meat, cheese and repeat the process until finished. Arrange the parsley and oregano on top, top with cheese and brown in a medium oven for 30 minutes. Drizzle a little more olive oil and serve immediately.

eggplant mini pizza

– (Bio Mundo/Disclosure)

Recipe from Bio Mundo.

Ingredients:

1 medium eggplant; 200 g of mozzarella; 100g of cherry tomatoes; 1/2 cup. sauce ready Salt to taste.

Method of preparation:

Cut the eggplant (with the skin) into slices approximately 1.5 cm wide. Put a pinch of salt in each one and take it to a greased roast with margarine.

Then, on each slice, put a spoonful of sauce. Top with mozzarella and sliced ​​cherry tomatoes. Finally, splash the oregano and take it to the preheated oven at 180ºC for 30 minutes.