Eggplant · cooked

Cooked eggplant provides about 32 kcal per 100 g, with 0.9 g of protein, 5 g of carbs, 0.2 g of fat and 2.5 g of fiber. It is mostly water, which explains its low energy density and the large volume you can eat for few calories, a real asset when you want to feel full in a deficit.

Botanically it is a fruit from the nightshade family, like tomato and bell pepper, but it is eaten as a vegetable. Its spongy, neutral flesh soaks up spices, herbs and sauces, which makes it a versatile base for Mediterranean, Middle Eastern or Asian cooking.

Eggplant supplies potassium, manganese, folate and a little vitamin K. Its purple skin contains anthocyanins, including nasunin, antioxidant pigments also found in berries. Keeping the skin on, when it is tender, lets you benefit from some of these compounds as well as extra fiber.

Its micronutrient amounts remain modest compared with spinach or broccoli: do not treat it as a superfood, but as a useful vegetable to vary the colors on your plate. The variety matters little, since white or striped eggplant has very similar calories.

Raw eggplant acts like a sponge: pan-fried in oil, it can absorb several tablespoons and turn a 32 kcal vegetable into a very high-calorie dish. Each tablespoon of oil adds about 90 kcal. To avoid this, cook it in the oven, under the grill, steamed or in a non-stick pan with just an oil spray.

An effective trick is to pre-cook it in the microwave or steamer for a few minutes before browning: the cells collapse and absorb much less fat. In the oven at 200 °C (400 °F), slices or halves brushed lightly with oil are tender in 25 to 30 minutes. For eggplant caviar, cook it whole and scoop out the flesh.

In the past, slices were salted to remove bitterness. Modern varieties are far less bitter, so it is no longer essential, except for big ripe fruits with prominent seeds. Salt also helps reduce oil absorption: let it rest for 20 minutes, rinse, then dry well before cooking.

Remember to adjust the salt in your recipe if you salted the slices, since some stays on the flesh. Cut into even cubes for uniform cooking, and only peel if the skin is tough. Big ripe eggplants are often more bitter than small ones, which are more tender and sweeter.

Choose an eggplant that feels heavy for its size, with taut, shiny, blemish-free skin and a fresh green stem. If it is wrinkled, soft or dull, it is old and will be more bitter and spongy. A light finger press should leave a small mark that springs back slowly.

Eggplant dislikes intense cold: it keeps 5 to 7 days in the crisper drawer, or a few days at room temperature in a cool place. Once cut, it browns quickly, so use it fast or sprinkle it with lemon. Cooked, it keeps 3 to 4 days in an airtight container, ideal for preparing meals ahead.

When cutting, eggplant is a valuable volume food: 300 g cooked provides only about 96 kcal and nearly 7.5 g of fiber. Stuffed with lean meat, or in a light gratin with tomato, it becomes a complete meal without blowing your budget. It contains very little protein: remember to add chicken, turkey, fish or legumes.

When bulking, it works as a tasty side that goes with your starches and protein sources. It stays a complement rather than an energy base. In a ratatouille, a lightened moussaka or a curry, it brings volume and flavor, as long as you watch the oil and sauces.

Eating eggplant raw is a mistake: it contains small amounts of solanine and tastes unpleasant. It should always be cooked. Another classic error: deep-frying it in lots of oil and then counting only its 32 kcal, when the absorbed fat can multiply the dish's calories by three or four.

Some people are sensitive to nightshades or have a rare allergy, with itchy mouth or digestive upset. If you notice this kind of reaction, stop eating it and ask a healthcare professional for advice. Otherwise it is well tolerated and easy to digest once cooked.