A good source of fiber, low in calories and quite versatile, eggplant is a great ally for those looking for a more balanced diet. In addition to contributing to satiety, the vegetable can be prepared in different ways and combined with different ingredients, resulting in tasty and practical meals for everyday life.

Next, check out 5 eggplant recipes to include in your diet!

Ingredients

• 2 eggplants
• 300 g chicken breast cut into cubes
• 1 chopped onion
• 2 cloves of garlic, chopped
• 1 seedless and chopped tomato
• 2 tablespoons of olive oil
• 3 tablespoons tomato sauce
• 1 teaspoon sweet paprika
• 3 tablespoons grated cheese
• 1 tablespoon of capers
• Chopped green chilli, salt and ground black pepper to taste

Preparation mode

Cut the eggplants in half lengthwise and remove part of the pulp with the help of a spoon, forming a cavity for the filling. Chop the removed pulp and set aside. Place the eggplant halves on a baking tray lined with baking paper, drizzle with half the olive oil and place in a preheated oven at 180°C for around 15 minutes to soften slightly. Book.

Meanwhile, heat the remaining oil in a pan over medium heat and sauté the onion and garlic until lightly browned. Add the chicken and cook until golden. Add the tomatoes, eggplant paste, tomato sauce, paprika and capers. Season with salt and black pepper and cook for a few more minutes, stirring occasionally, until the ingredients are soft and the filling is slightly moist.

Remove the eggplants from the oven, add the grated cheese and distribute the chicken filling. Place back in the preheated oven at 180°C for around 15 minutes. Finish with the green scent and serve immediately.

Ingredients

• 2 eggplants cut into cubes
• 1 zucchini cut into cubes
• 1 carrot cut into cubes
• 1 chopped onion
• 2 cloves of garlic, chopped
• 2 tablespoons of olive oil
• 1 chopped tomato
• 1 teaspoon of turmeric
• 1/2 chopped red pepper
• Salt, chopped green chilli and ground black pepper to taste

Preparation mode

In a pan, heat the olive oil over medium heat and sauté the onion and garlic until lightly browned. Add the carrot and cook for a few minutes, until it starts to soften. Add the eggplant, zucchini, tomato and paprika. Season with salt, black pepper and turmeric. Mix well and cook over medium heat for approximately 15 minutes, stirring a few times so that the vegetables cook evenly. When the vegetables are soft, turn off the heat and finish with green pepper. Serve then.

3. Breaded eggplant

Ingredients

• 2 eggplants cut into slices
• 1 cup of breadcrumbs
• 1/2 cup chickpea flour
• 2 eggs
• 1 l of water
• 1 teaspoon sweet paprika
• 1 teaspoon of oregano
• Salt and ground black pepper to taste
• 2 tablespoons of olive oil

Preparation mode

In a bowl, place the eggplant slices with water and a pinch of salt and let rest for about 15 minutes to remove excess bitterness. Then drain and dry well with paper towels. In a container, beat the eggs with a fork and season with a pinch of salt and ground black pepper. In another container, mix the breadcrumbs, chickpea flour, paprika and oregano. Dip each slice of eggplant in the beaten egg and then in the flour mixture, pressing lightly so that the coating adheres well.

Place the breaded slices on a baking tray lined with baking paper, leaving space between them. Drizzle with olive oil and place in a preheated oven at 200°C for around 25 minutes, turning the slices halfway through to brown on both sides. Remove from the oven when they are crispy on the outside and soft on the inside. Serve then.

Ingredients

Eggplant rolls

• 2 eggplants
• 250 g crumbled ricotta
• 1 clove of minced garlic
• 2 tablespoons chopped green chilli
• Salt and ground black pepper to taste
• 1 tablespoon of olive oil

Sauce

• 1 cup tomato sauce
• 1 tablespoon of olive oil
• 1 clove of minced garlic
• Salt and ground black pepper to taste

Finishing

• 2 tablespoons crushed walnuts
• Fresh basil leaves

Preparation mode

Eggplant rolls

Cut the eggplants lengthwise into thin slices. Place the slices on a baking tray lined with baking paper, brush with olive oil and place in a preheated oven at 200°C for around 10 to 15 minutes, just until they are soft and flexible enough to roll. Book. In a container, mix the ricotta, garlic, green chilli, salt and black pepper until you obtain a homogeneous mixture.

Remove the eggplant slices from the oven and let them cool for a few minutes. Then, distribute a portion of the filling over one end of each slice and gently roll it up, forming rolls. Arrange them in a refractory, with the opening facing down. Book.

Sauce

In a pan, heat the olive oil over medium heat and sauté the garlic quickly. Add the tomato sauce. Season with salt and black pepper and cook for about 5 minutes, just to enhance the flavor.

Finishing

Cover the rolls with the tomato sauce and place in the preheated oven at 180°C for around 15 minutes, to heat the filling and incorporate the flavors. Remove from the oven, top with walnuts and basil leaves and serve immediately.

5. Roasted eggplant salad

Ingredients

• 2 eggplants cut into cubes
• 1 red onion cut into thin strips
• 1 red pepper cut into strips
• 1 yellow pepper cut into strips
• 2 tomatoes, seeded and cut into cubes
• 3 tablespoons of olive oil
• 2 tablespoons of apple cider vinegar
• 1 clove of minced garlic
• 1 teaspoon of oregano
• Salt, basil leaves, chopped parsley and ground black pepper to taste
• Water

Preparation mode

Place the eggplant cubes in a bowl with water and a little salt. Let it rest for about 15 minutes to reduce the bitterness of the vegetable. Then drain the water and dry the cubes with a paper towel. Distribute the eggplant on a baking tray, add the red onion, peppers and garlic. Season with half the olive oil, salt, black pepper and oregano. Mix well to coat all the ingredients and place in the preheated oven at 180°C for approximately 25 minutes, stirring halfway through, until the vegetables are soft.

In a container, mix the roasted vegetables with the tomatoes, apple cider vinegar and the remaining olive oil. Finish with the parsley and basil leaves. Refrigerate for at least 30 minutes before serving to intensify the flavor. Serve then.