Aubergine: A Culinary Canvas of Flavors and Nutrition
Aubergine, also known as eggplant, is a versatile and nutrient-rich vegetable that has captivated taste buds and inspired culinary creations for centuries. Its deep purple skin and creamy white flesh hold a treasure trove of vitamins, minerals, and antioxidants, making it a valuable addition to any healthy diet.
Nutritional Profile: Aubergine's Health-Promoting Qualities
- Low in Calories and Fat: Aubergine is a low-calorie vegetable, with only 198 calories per medium-sized fruit, making it an ideal choice for weight management. It is also low in fat, with only 1.3 grams of fat per serving.
- Rich in Fiber: Aubergine is a good source of fiber, providing 14 grams per serving. Fiber promotes digestive health, helps regulate blood sugar levels, and increases satiety.
- Packed with Vitamins and Minerals: This vegetable is a rich source of essential vitamins and minerals, including vitamin C, potassium, manganese, and folate. These nutrients play crucial roles in immune function, heart health, and overall well-being.
Culinary Versatility: Aubergine's Culinary Metamorphosis
Aubergine's culinary versatility knows no bounds. Its mild, slightly bitter flavor and spongy texture make it a culinary chameleon, readily absorbing the flavors of accompanying ingredients.
- Grilling and Roasting: Grilling or roasting aubergine brings out its smoky, caramelized flavors. Brush it with olive oil, sprinkle with herbs, and grill until tender for a simple yet delectable side dish.
- Stuffed Aubergine: Hollow out the center of an aubergine and fill it with a mixture of vegetables, rice, and spices. Bake until the aubergine is soft and the stuffing is cooked through for a hearty and flavorful meal.
- Aubergine Parmesan: Slice aubergine thinly, bread it, and fry it until golden brown. Layer it with tomato sauce, mozzarella cheese, and Parmesan cheese, then bake until bubbly for a classic Italian dish.
Simple Yet Delectable Aubergine Recipes
1. Aubergine and Tomato Bake:
- Sauté chopped aubergine and onions in olive oil until softened.
- Add diced tomatoes, garlic, and herbs.
- Simmer until the tomatoes have broken down and the sauce has thickened.
2. Aubergine Fritters:
- Combine grated aubergine, flour, eggs, and seasonings.
- Heat olive oil in a pan and spoonfuls of the mixture.
- Fry until golden brown and serve with a dipping sauce.
3. Aubergine Carpaccio:
- Slice aubergine thinly using a mandoline slicer.
- Arrange the slices on a plate and drizzle with olive oil, lemon juice, and shaved Parmesan cheese.
How many calories are in Aubergine?
Each 1 medium eggplant of Aubergine contains 198 calories.
Aubergine Nutritional Information
| Nutrient | Amount per 1 medium eggplant (566g) |
|---|---|
| Calories | 198 Calories |
| Protein | 4.7g |
| Fat | 1.3g |
| Saturated Fat | 0.3g |
| Cholesterol | 0mg |
| Carbohydrates | 49g |
| Dietary Fiber | 14g |
| Sugar | 18g |
| Sodium | 0.0057mg |
| Potassium | 0.6962mg |
| Calcium | 0.034mg |
| Iron | 0.0014mg |