5 vegan recipes with eggplant to reap its many health benefits
Eggplant is a fruit and highly regarded for its antioxidant compounds, which according to the CDC exhibits anti-inflammatory activities in protection against chemical toxicity and cancer. So, read on to know more about the 5 vegan recipes with eggplant to reap its many health benefits.
The CDC has a study published in their website, explaining that phenolic antioxidants are chemoprotective, because they inhibit the signals that would lead to an inflammatory process. These antioxidants are found in abundance in the eggplant’s flesh and skin.
But, eggplant’s health benefits don’t stop there, as it has been reported that this fruit protects the heart by controlling the levels of bad cholesterol, its a Low GI food making it ideal for diabetics, it protects cell membranes, and its rich in copper, an essential trace mineral.
The ways to cook vegan recipes with eggplant to reap its many health benefits, must be done using the cooking techniques of steaming or sautéing, which are the methods reportedly more effective in terms of not losing too much nutrients in the cooking process. So, below are 5 vegan recipes with eggplant to reap its many health benefits.
1) Japanese style eggplant
Japanese eggplants, sliced thinly the short way (they're long and thin- if you only have the larger eggplant, one medium is plenty, diced)
1 garlic clove
1 slice fresh ginger
1⁄4 cup soy sauce (or tamari)
2 teaspoons mirin (you can use a bit more if you prefer your sauce a little sweeter)
Combine Soy sauce, mirin, crushed garlic and ginger in a bowl.
Slice your eggplant thinly and into small pieces.
Toss eggplant in hot pan (I use a spray oil like Pam) with the sauce mixture.
Sauté at a medium heat until very tender, about 10 minutes.
Add a little water to keep the veg moist if necessary. Add diced medium firm tofu or any other protein for a very simple, quick meal.
2) Italian sautéed eggplant
3 tablespoons of Vegetable Oil
1 large eggplant, peeled if desired, cut into 1-inch pieces (1 large = 6 cups)
1 can (14.5 oz each) ofDiced Tomatoes with Basil, Garlic and Oregano, undrained
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1/4 cup shredded vegan cheese
Heat oil in large nonstick skillet over medium-high heat. Add eggplant; cook 10 minutes or until tender, stirring occasionally. Add undrained tomatoes, salt and pepper to skillet; cook 2 minutes or until hot. Sprinkle with cheese and serve.
3) Steamed Eggplant and tofu on brown rice
1 cup brown rice
1 eggplant, cut into thick slices (700g)
300g silken firm tofu, cut into thick slices
1/4 cup salt-reduced soy sauce
1/4 cup mirin
1/3 cup unsweetened apple juice
3 green onions, sliced
1 sheet nori (seaweed), cut into fine shreds with scissors, optional
Cook brown rice in 1L of boiling water for 30 minutes or until soft. Drain well.
Place soy sauce, mirin and apple juice in a pan, and bring to a boil. Boil for 5 minutes until sauce is reduced by half and alcohol is cooked off.
Arrange eggplant and tofu on a large heatproof plate, pour 3 tablespoons of sauce over eggplant, place plate in a bamboo steamer and cover.
Place steamer over simmering water in a wok, making sure base of steamer does not come in contact with water. Cook for 10-15 minutes or until eggplant is tender.
To serve, drizzle eggplant and tofu with reheated sauce, and sprinkle with green onion and shredded nori. Accompany with brown rice.
4) Chinese steemed eggplant
1 large globe eggplant, or 2 long Chinese or Japanese eggplants
2 tablespoons olive oil
1 teaspoon sesame oil
2 teaspoons light soy sauce
2 to 3 teaspoons Chinkiang rice vinegar, or any other rice vinegar
1 medium clove garlic, minced or grated with a microplane grater (about 1 teaspoon)
1 teaspoon sugar, or to taste
1 tablespoon tahini (optional)
2 to 3 teaspoons chili oil (optional)
Finely chopped scallions or cilantro
Toasted sesame seeds
Halve eggplants and place in a steamer. Steam until flesh feels soft and saturated with moisture, about 20 minutes. Remove from steamer and let cool. When the eggplants are cool enough to handle, scoop out the flesh in long segments, leaving out as best you can the pockets of seeds in the eggplant
Meanwhile, whisk together olive oil, sesame oil, soy sauce, vinegar, garlic, 1/2 teaspoon salt, sugar, tahini, and chili oil. Toss the eggplant in the dressing, then taste add more salt, sugar, or vinegar as desired. Garnish with scallions, cilantro, and/or toasted sesame seeds.
5) Steamed Eggplant With Garlic and Chilli
tablespoons soy sauce
1 tablespoon light-flavoured vinegar (try rice vinegar or white vinegar)
1 garlic clove, crushed
1 teaspoon caster sugar
1 eggplant (about 500g)
Combine soy sauce, vinegar, garlic and sugar in a bowl. Set aside.
Slice eggplant into thin slices and place on a heatproof plate. Place plate in a steamer, cover with lid and steam for 15 minutes.
Pour over sauce and steam for another 5 minutes.
Serve sprinkled with 1 finely sliced small red chilli and 1 small handful chopped coriander.
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