Heart-Healthy Eggplant Recipes: Roasted Mash and Stir-Fry
October 30, 2025
Categories: Community Health
A versatile vegetable with a creamy texture when cooked. Delicious when roasted, grilled, or used in hearty stews like ratatouille and baba ganoush!
Season: July - October
Storage and Preparation
Store whole eggplant at room temperature for up to 2 days or refrigerate. Avoid cutting until ready to use, as it oxidizes quickly. Rinse and slice eggplant just before cooking. To reduce bitterness, sprinkle with salt and let sit for 10–15 minutes, then rinse and pat dry. Eggplant can be roasted, grilled, or sautéed for a creamy texture.
Nutrition
Eggplant is high in fiber, which helps maintain healthy digestion and keeps blood sugar levels steady. It contains potassium, which supports heart health, and antioxidants, which protect brain cells from damage. Eggplant also has anti-inflammatory compounds that may reduce the risk of chronic diseases!
Eggplant Recipes
Roasted Eggplant Mash
Ingredients:
- 1 large eggplant
- 1 tablespoon oil (vegetable, olive, or any available)
- ½ teaspoon salt
- ½ teaspoon garlic powder (or 1 minced garlic clove, optional)
- 1 teaspoon lemon juice or vinegar (optional)
Instructions:
- Preheat the oven or stove to high heat. If using a stovetop, place the eggplant directly over the flame or in a dry pan, turning occasionally until soft and charred (about 10–15 minutes).
- If using an oven, roast at 400°F for 30 minutes or until soft.
- Once cooled, peel the skin and mash the eggplant in a bowl.
- Add oil, salt, and garlic powder. Mix well.
- Add lemon juice or vinegar if available.
- Serve with bread, rice, or as a side dish.
For extra flavor, add a spoonful of yogurt, mashed beans or a tablespoon of tahini if available.
Eggplant Stir Fry
Ingredients:
- 1 large eggplant, chopped
- 1 tablespoon oil
- ½ teaspoon salt
- ½ teaspoon black pepper or chili powder (optional)
- 1 small onion, chopped (optional)
- 1 clove garlic, minced (or ½ teaspoon garlic powder)
Instructions:
- Heat oil in a pan over medium heat.
- If using onion, cook until soft.
- Add eggplant and stir well. Cook for 5–7 minutes, stirring occasionally.
- Add salt, black pepper, and garlic. Mix well.
- Cook for another 5 minutes until the eggplant is soft.
- Serve alone, with rice, or as a filling for sandwiches.