Source: Maria_lapina, AdobeStockA healthy diet should largely consist of vegetables. But sometimes, you just run out of ideas for what else to cook. We offer healthy eggplant recipe ideas! They are rich in fiber, low in calories, and pair perfectly with vegetables, lean meat, or cottage cheese!
1. Eggplant Boats with Ground Chicken
Source: AdobeStockA protein-rich dish that turns out very juicy thanks to the vegetable juices.
You will need: 2 eggplants, 300g ground chicken, 1 bell pepper, 1 onion, salt, spices.
Preparation: Cut the eggplants in half lengthwise and carefully scoop out the flesh with a spoon, leaving walls about 1 cm thick. Chop the eggplant flesh and sauté it with diced onion, pepper, and ground chicken in a dry pan until partially cooked. Fill the eggplant boats with this mixture and bake them for 25-30 minutes in the oven at 190 degrees Celsius.
2. Healthy Eggplant Rolls with Cottage Cheese
Source: AdobeStockA light appetizer with a piquant garlic flavor.
You will need: 2 eggplants, 200g cottage cheese, 2 cloves garlic, 1 bunch dill, salt, spices.
Preparation: Slice the eggplants into thin, long strips, lightly salt them, and bake in the oven or grill without oil until soft. Mix the cottage cheese with chopped dill, garlic pressed through a press, and spices. Place a small amount of filling on the eggplant slices and roll them up.
3. Healthy Eggplant Caviar
Source: AdobeStockA classic recipe in a healthier version and without excess oil.
You will need: 3 eggplants, 2 bell peppers, 2 tomatoes, 1 onion, 2 cloves garlic, 1 tbsp olive oil, salt, spices.
Preparation: Bake whole eggplants and peppers in the oven until soft – about 30-40 minutes at 200 degrees Celsius. Let them cool, peel off the skin, and finely chop the vegetables.
Dice the onion and tomatoes and lightly sauté them in a pan with a drop of oil. Combine all the vegetables, add minced garlic, salt, and spices, mix thoroughly, and let the caviar infuse in the refrigerator for several hours.
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4. Baked Eggplants with Garlic and Yogurt
Source: AdobeStockA simple and refreshing side dish for meat or fish.
You will need: 2 eggplants, 100-120 ml Greek yogurt, 2 cloves garlic, mint, salt, spices.
Preparation: Slice the eggplants into rounds and bake them for 15-20 minutes in the oven at 190 degrees Celsius until golden. Mix the yogurt, garlic pressed through a press, salt, spices, and a little chopped mint. Arrange the eggplants on a plate and drizzle with the prepared sauce.
5. Vegetable Stew with Eggplants and Mushrooms
Source: AdobeStockVery hearty and at the same time quite healthy!
You will need: 2 eggplants, 300g mushrooms, 2 zucchini, 1 onion, 1 carrot, 2 tbsp tomato paste, salt, spices.
Preparation: Roughly chop the vegetables and mushrooms. Sauté the onion and carrot in a pot with a tablespoon of water, then add the remaining vegetables and mushrooms. Dissolve the tomato paste in 1 cup of water, pour over the stew, salt, season, and simmer for 20-25 minutes with the lid on over low heat.
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6. Baked Eggplants with Tomatoes and Mozzarella
Source: AdobeStockA minimalist dish that highlights the flavor of vegetables.
You will need: 2 eggplants, 3 tomatoes, 100g mozzarella, 1 handful basil, olive oil, salt, spices.
Preparation: Slice the eggplants into rounds 15-20 mm thick, salt, season, lightly drizzle with olive oil, and bake for 15 minutes in the oven at 180 degrees Celsius. Then, place a slice of tomato and mozzarella on each round, bake for another 5-7 minutes, and sprinkle with basil before serving.
7. Healthy Eggplant Sticks Breaded with Bran
Source: AdobeStockA crispy snack that is much healthier than French fries.
You will need: 2 eggplants, 1 egg, 4 tbsp oat bran, salt, paprika, dried garlic.
Preparation: Cut the eggplants into sticks. Whisk the egg with salt, and mix the oat bran with spices. Dip each stick in egg, then in the breading. Arrange on parchment paper and bake for 20 minutes in the oven at 200 degrees Celsius. An air fryer can also be used.
8. Warm Eggplant and Chickpea Salad
Source: AdobeStockThis hearty salad can easily replace a full meal!
You will need: 1 eggplant, 200g cooked or canned chickpeas, 6-8 cherry tomatoes, 1 red onion, 1 tbsp lemon juice, cilantro, salt, spices.
Preparation: Dice the eggplant and fry or bake it until cooked. Thinly slice the onion, halve the cherry tomatoes, chop the cilantro, and mix all ingredients together. Season and drizzle the salad with lemon juice.
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9. Healthy Eggplant Patties
Source: AdobeStockSoft inside and hold their shape well without excess oil.
You will need: 400g eggplants, 1 egg, 40g oat flakes, 1 clove garlic, 1 pinch salt, ground black pepper.
Preparation: Slice and bake the eggplants for 15-20 minutes in the oven at 190 degrees Celsius. Then, mash them using any convenient method, press the garlic, and mix all ingredients. Optionally, add chopped herbs or other spices.
Let the vegetable mixture rest for 10 minutes, then form patties and bake for 20-25 minutes in the oven at 180 degrees Celsius, flipping once during the process.
10. Healthy Eggplant Casserole with Ground Turkey
Source: AdobeStockSuitable even for a substantial family dinner.
You will need: 400g ground turkey, 400g eggplants, 1 egg, 50g hard cheese, 1 clove garlic, 1 pinch salt, ground black pepper, spices.
Preparation: Slice the eggplants into rounds and bake or fry them until cooked. Mix the ground turkey with the egg, spices, and garlic pressed through a press. Layer the eggplants and ground turkey in a baking dish, sprinkle with grated cheese, and bake for 25-30 minutes in the oven at 180 degrees Celsius.
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11. Eggplants with Soy Sauce and Sesame in the Oven
Source: AdobeStockA quick dish with a distinctive flavor and a hint of sweetness.
You will need: 2 eggplants, 1 clove garlic, 2 tbsp soy sauce, 1 tsp honey, 1 tsp vegetable oil, 1 tbsp sesame seeds.
Preparation: Cut the eggplants into sticks, drizzle with oil, and bake for 15-20 minutes in the oven at 200 degrees Celsius. Mix the soy sauce, honey, and garlic pressed through a press, add to the hot eggplants, and mix. Sprinkle with sesame seeds before serving.
12. Healthy Braised Eggplants with Chicken Fillet
Source: AdobeStockUse a non-stick pan to minimize the amount of oil.
You will need: 2 eggplants, 1 chicken fillet, 1/2 onion, 1 clove garlic, 1 tbsp vegetable oil, salt, ground black pepper.
Preparation: Slice and fry the chicken fillet in oil in a pan until lightly browned. Add the sliced eggplants, onion, and pressed garlic, pour in a little water, and simmer with the lid on for 15-20 minutes until soft. Salt and pepper the dish.