Getting Egg-cited for Eggplant!
What are eggplants?
Eggplants are fruits that like to pretend they’re vegetables (and we’ll play along and call them a vegetable for this Ingredient of the Week). They’re thought to go all the way back to prehistory (before we humans had even started writing), in India. It made it’s way around Asia then travelled to Europe and North Africa via the Mediterranean Sea, where it was thought to cause insanity and death. It finally made it’s way to America, where it was used as a table ornament until the 1900’s, when people finally got their act together and realized the beauty that is a perfectly crafted eggplant parm.
And while eggplants are now a staple in the American grocery, they’re still not getting all the attention they so rightly deserve on the American dinner table. They’re versatile, a great substitute for meat, and can absorb large amounts of sauces, fats, and flavors. Oh, and they’re super low calorie.
Fun Fact: Why do we call these things eggplants? Earlier varieties were white, so they actually resembled eggs hanging from the plant.
Variations of Eggplants
- Classic: have a smooth, deep purple skin and a large, oval shape.
- Sicilian (Zebra, Graffiti): slightly smaller with purple and white streaks
- White: have a tough, white skin
- Indian (Baby): small, round, and purple
- Japanese / Chinese: longer, thinner, and a purple stem and skin
How to pick the perfect eggplant
Eggplants are generally available year-round, with peak season in the northern hemisphere being late-summer. Select an eggplant with a smooth, untarnished skin. The small and medium-sized ones will have a better, sweeter flavor, less seeds, and a more delicate skin.
How to store eggplants
Eat within 5 days of purchasing, as these will get more bitter with time. Store in refrigerator, and wash just before using.
Eggplant Nutrition Information
per 1 raw eggplant, with peel (548 g)
- Calories: 132
- Carbohydrates: 32
- Fiber: 19g, 75% Daily Value (DV)
- Protein: 6g
- Fat: 0g
- 69% DV of Manganese: A trace element that plays a role in healthy brain and nervous system function.
- 36% DV of Potassium: A key mineral and electrolyte involved in countless processes, including healthy nervous system functioning and contraction of the heart and muscles.
- 30% DV of Folate (Vitamin B9): A water-soluble vitamin that helps make DNA & RNA and metabolize amino acids.
- 24% DV of Vitamin K: A fat-soluble vitamin that allows for activation of enzymes in the clotting cascade, which is responsible for blood clotting. Also builds bone by modifying osteocalcin so that it may bind calcium, thus building the bone matrix.
- 23% DV of Vitamin B6 (Pyridoxine): A water-soluble vitamin that works behind the scenes as a coenzyme in many important reactions within your body, including protein metabolism and red blood cell formation, among countless other functions.
- 20% DV of Vitamin A: Provides the provitamin version of this fat-soluble vitamin, meaning it comes from a plant source and your body converts the plant pigment into active Vitamin A. It is essential in many components of healthy vision, as well as immunity and cell growth/differentiation.
- 20% DV of Vitamin C: A water-soluble vitamin that acts as an antioxidant to fight against potentially damaging free radicals (molecules with unshared electrons that float around wreaking havoc) and an important cofactor in collagen synthesis.
- 18% DV of Niacin (Vitamin B3): A water-soluble vitamin that is a precursor to NAD, a coenzyme important for breakdown of macronutrients into fuel. Niacin may also reduce risk of cardiovascular disease.
- 14% DV of Thiamin (Vitamin B1): A water-soluble vitamin that turns your food (carbohydrates) into fuel (glucose). People at risk for deficiency include those with Crohn’s Disease, alcoholics, and those undergoing kidney dialysis.