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Eggplant, also known as aubergine, is a nutritious food that is great for all age groups. Yet, there are many people who keep off eggplant accusing it of having a ‘funny’ texture or bland taste among other things. And I am here today for three reasons: first, to go over the health benefits of eggplant which may help sway non-eggplant lovers to start considering it as part of their diet. Secondly, to counter those claims of ‘bland taste’ with suggestions on how to make eggplant that tastes better. And thirdly and most importantly, to share with you all my simple mashed eggplant recipe – how to prepare and feed our little ones this superfood so that they don’t miss out on all the health benefits that this awesome plant has to offer.
Health Benefits of Eggplant
The countless benefits of eggplant to our bodies are reason enough to incorporate them into our regular diet. Perhaps that is why eggplant is so popular in many cultures around the world.
It is a superfood that is nutrient-packed, low in calories, rich in antioxidants, and high in fiber.
The nutrients found in eggplant are such as vitamins C and K, and minerals such as Potassium, Folate, and Manganese.
The high level of antioxidants in eggplant may help reduce the chances of heart disease while its low-calorie content can help with weight loss if used to substitute high-calorie foods.
What is more, the high fiber content in eggplant is known to help with blood sugar regulation by slowing down the rate of digestion and absorption of sugar into the body.
These are just but a few of the many health benefits of eggplant to us. See why we should all eat this stuff?
Best Ways of Cooking Eggplant
Let us now take a look at some of the best ways to prepare eggplant so that everybody and anybody can relish it without complaining about their taste, texture, or anything else for that matter. Eggplant is so flexible that they can be prepared in a variety of ways. You can bake them, roast or grill, air fry, pan fry, sauté, or boil them. For example, in this recipe, I sautéed eggplants as part of a kale dish and the result was soft and very delicious kale. Each of these methods of cooking, of course, would result in different flavors and textures, so you should pick one depending on how and what you intend to eat the eggplant with. Here are my favorite ways to prepare eggplants.
Oven roasting the eggplant
Oven-roasted eggplant is packed with flavor and has a great texture of a crispy exterior and soft interior. To make them you only need three ingredients to add to the cubed eggplant pieces: salt, black pepper, and olive oil. Sprinkle the ingredients onto the eggplant pieces and toss in a bowl, then spread on a baking tray that is lined with parchment paper. Bake in the oven on high heat until well cooked on the inside and crispy on the outside. This cook, Nagi, explains the recipe perfectly well in her blog.
Pan-frying the eggplant
While you can add a ton of ingredients to pan-fried eggplants (wheat flour, breadcrumbs, parmesan, and so on), my simple recipe calls for just three ingredients again: salt, black pepper, and vegetable oil. The result is as amazing as ever. I do not like to use olive oil when pan frying because I do not like its smell when it burns. However, you can use it in place of vegetable oil if you’d like to. Cut the eggplant into quite thick rounds, apply a mix of salt and pepper, and then oil on each side. Pan fry on medium heat until brown and well cooked on each side. This recipe gives more details.
Boiling the eggplant
Hold your thoughts. This method is mostly not for my entire household. Just for my toddler. But I mean, I eat it too, and I actually do love it. It all depends on how you eat the boiled eggplant. See more on this recipe below.
Mashed Eggplant in Toddler Food
The best use I as a mother have found for mashed eggplant is in rice dishes for my toddler. It is extremely useful in holding rice together, making it much easier for my baby to eat. Besides, its softness is a plus in adding texture to baby food. Imagine your little one enjoying a bowl that’s packed with nutrients, is of the right texture that’s easy to scoop into the mouth, and is bursting with flavors. How amazing, right? Believe me, you will be smiling on the side with pride and satisfaction watching your baby gulp their meal away.
The recipe for mashed eggplant is super simple and straightforward with just one main ingredient – the eggplant itself. Try this recipe and enrich your baby’s food in a simple and healthy way.
Print The Recipe
Serving Suggestions for Mashed Eggplant
Mashed eggplant combines perfectly well with stews and soups adding thickness and flavor to them. My perfect combinations, therefore, include rice, eggplant mash, and a stew or soup. Here are some serving suggestions with both meat and vegetarian options. Feel free to explore other different combinations depending on the type of food your baby eats. I hope your babies love these meal combinations as much as mine does.
- Mashed eggplant with beef stew and rice
- Mashed eggplant with chicken stew or soup and rice
- Mashed eggplant with bean stew and chapati
- Mashed eggplant with spaghetti and pasta sauce
To serve, scoop two tablespoons of mashed eggplant into a bowl of rice. Add soup or stew just enough to get the right consistency for your baby. Stir with a spoon until well-mixed. Let your baby enjoy!
Handling Leftover Mashed Eggplant
Store leftover eggplant in an airtight container in the fridge. I keep mine for up to five days after which I discard any leftovers. To reheat leftover eggplant, place in a bowl and reheat in the microwave for a few seconds until warm enough. Alternatively, place in a cooking pot and reheat on the stovetop. You can also combine it with the other food, e.g., rice and stew, and reheat them together. Then, stir to mix and serve.
