Eggplants, also known as aubergines, are a popular ingredient in many cuisines. They are often used in Mediterranean and Middle Eastern dishes, but can also be found in Asian and Latin American cuisine. Eggplants are a versatile vegetable that can be prepared in a variety of ways, including roasted, grilled, baked, and fried. One popular way to cook eggplants is by making eggplant eggs, which are essentially eggplants that have been cooked to resemble scrambled eggs. In this article, we will explore the nutritional benefits of eggplant eggs and provide some delicious recipes to try at home.
Eggplant eggs are a nutritious alternative to traditional scrambled eggs. They are low in calories and fat but high in fiber, potassium, and vitamins. One cup of cooked eggplant eggs contains approximately:
• Calories: 35
• Protein: 2 grams
• Fat: 0 grams
• Carbohydrates: 8 grams
• Fiber: 3 grams
• Potassium: 250 mg
• Vitamin C: 3 mg
• Vitamin B6: 0.1 mg
Eggplant eggs are also a good source of antioxidants, which help to protect the body against damage from free radicals. Specifically, eggplants contain anthocyanins, which are a type of flavonoid that gives them their deep purple color. Anthocyanins have been linked to a reduced risk of chronic diseases, such as heart disease and cancer.
Making eggplant eggs is easy and can be done in a few simple steps. Here is a basic recipe to get you started:-
Ingredients:-
• 1 large eggplant
• 2 tablespoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 4 eggs
• 1/4 cup milk
• 1/4 cup shredded cheese
• Fresh herbs (optional)
Instructions:-
1. Preheat the oven to 375°F.
2. Cut the eggplant into small cubes and place them on a baking sheet.
3. Drizzle the olive oil over the eggplant and season with salt and black pepper.
4. Roast the eggplant in the oven for 20-25 minutes, or until it is tender and lightly browned.
5. In a small bowl, whisk together the eggs and milk.
6. Add the eggplant to a large skillet and heat over medium-high heat.
7. Pour the egg mixture over the eggplant and stir gently until the eggs are cooked through.
8. Top with shredded cheese and fresh herbs, if desired.
Tasty Eggplant Egg Recipes to Try
In addition to the basic recipe, there are many other delicious ways to prepare eggplant eggs. Here are a few tasty recipes to try:-
1. Eggplant Egg and Feta Scramble
Ingredients:-
• 1 large eggplant
• 2 tablespoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 4 eggs
• 1/4 cup milk
• 1/2 cup crumbled feta cheese
• Fresh herbs (optional)
Instructions:-
1. Prepare the eggplant as directed in the basic recipe.
2. In a small bowl, whisk together the eggs and milk.
3. Add the eggplant to a large skillet and heat over medium-high heat.
4. Pour the egg mixture over the eggplant and stir gently until the eggs are cooked through.
5. Top with crumbled feta cheese and fresh herbs,
2. Eggplant Egg Breakfast Bowl
Ingredients:-
• 1 large eggplant
• 2 tablespoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 4 eggs
• 1/4 cup milk
• 1/2 cup cooked quinoa
• 1/2 avocado, sliced
• 1/4 cup cherry tomatoes, halved
• Fresh herbs (optional)
Instructions:-
1. Prepare the eggplant as directed in the basic recipe.
2. In a small bowl, whisk together the eggs and milk.
3. Add the eggplant to a large skillet and heat over medium-high heat.
4. Pour the egg mixture over the eggplant and stir gently until the eggs are cooked through.
5. Divide the eggplant eggs into bowls and top with cooked quinoa, sliced avocado, cherry tomatoes, and fresh herbs.
3. Eggplant Egg Sandwich
Ingredients:-
• 1 large eggplant
• 2 tablespoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 4 eggs
• 1/4 cup milk
• 2 slices whole wheat bread
• 1/2 cup baby spinach
• 1/4 cup hummus
• Fresh herbs (optional)
Instructions:-
1. Prepare the eggplant as directed in the basic recipe.
2. In a small bowl, whisk together the eggs and milk.
3. Add the eggplant to a large skillet and heat over medium-high heat.
4. Pour the egg mixture over the eggplant and stir gently until the eggs are cooked through.
5. Toast the bread and spread hummus on each slice.
6. Top one slice with baby spinach and the eggplant eggs.
7. Add fresh herbs, if desired, and cover with the second slice of bread.
Ingredients:-
• 1 large eggplant
• 2 tablespoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 4 eggs
• 1/4 cup milk
• 1/4 cup shredded Parmesan cheese
• Fresh herbs (optional)
Instructions:-
1. Prepare the eggplant as directed in the basic recipe.
2. Preheat the oven to 350°F.
3. In a small bowl, whisk together the eggs and milk.
4. Add the eggplant to a baking dish and drizzle with olive oil.
5. Pour the egg mixture over the eggplant and sprinkle with Parmesan cheese.
6. Bake for 20-25 minutes, until the eggs are cooked through and the cheese is melted and golden.
7. Top with fresh herbs, if desired, and serve.
5. Eggplant Egg Frittata
Ingredients:-
• 1 large eggplant
• 2 tablespoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 4 eggs
• 1/4 cup milk
• 1/4 cup crumbled feta cheese
• 1/2 cup cherry tomatoes, halved
• Fresh herbs (optional)
Instructions:-
1. Prepare the eggplant as directed in the basic recipe.
2. In a small bowl, whisk together the eggs and milk.
3. Add the eggplant to a large skillet and heat over medium-high heat.
4. Pour the egg mixture over the eggplant and sprinkle with feta cheese and cherry tomatoes.
5. Cook for 2-3 minutes, until the bottom of the frittata is golden brown.
6. Transfer the skillet to the oven and broil for 2-3 minutes, until the top of the frittata is set and golden.
7. Top with fresh herbs, if desired, and serve.
Conclusion:-
Eggplant eggs are a versatile and healthy alternative to traditional scrambled eggs. They are a great source of vitamins, fiber, and antioxidants and can be used in a variety of dishes, from breakfast bowls to sandwiches to frittatas. With the recipes provided in this article, you can easily incorporate eggplant eggs into your diet and enjoy a tasty and nutritious meal.
FAQs:-
1. Can I use different types of cheese in the recipes?
• Yes, you can use different types of cheese such as cheddar, mozzarella, or goat cheese depending on your preference.
2. Can I add other vegetables to the recipes?
• Yes, you can add other vegetables such as onions, bell peppers, or mushrooms to the recipes for extra flavor and nutrition.
3. Can I use different types of milk in the recipes?
• Yes, you can use different types of milk such as almond milk or coconut milk in the recipes for a dairy-free option.
4. Are there any variations of the recipes that are keto-friendly?
• Yes, you can omit the quinoa or bread in the recipes to make them keto-friendly.
5. Can I use eggplant eggs in other dishes besides breakfast and lunch?
• Yes, you can use eggplant eggs in other dishes such as quiches, casseroles, or pasta dishes for added protein and flavor.
FAQs:-
1. Can I substitute eggplant for other vegetables in the recipes?
• Yes, you can substitute eggplant for other vegetables such as zucchini, bell peppers, or mushrooms.
2. Can I use egg whites instead of whole eggs in the recipes?
• Yes, you can use egg whites instead of whole eggs to reduce the cholesterol and fat content of the dish.
3. How long can I store leftover eggplant eggs in the fridge?
• Leftover eggplant eggs can be stored in an airtight container in the fridge for up to 3 days.
4. Are there any variations of the recipes that are vegan-friendly?
• Yes, you can substitute the eggs with tofu or chickpea flour to make vegan-friendly versions of the recipes.
5. Can I freeze leftover eggplant eggs?
• No, eggplant eggs do not freeze well and can become mushy when reheated. It is best to enjoy them fresh.
