How to cook eggplant without oil? It’s easier than you think. Whether reducing fat or looking for a healthier option, eggplant can be baked, grilled, sautéed, or air-fried with no oil required. Here's how to do it.
Many recipes, even some of mine, promote the use of oil. But I usually cook without oil in my daily cooking. Many people prefer this, whether due to calories, fat, taste, or digestion.
How to Cook Eggplant Without Oil
Roasting or Baking
This is, in my opinion, the easiest way to cook eggplant. Preheat your oven to around 200°C (400°F). Place the prepared slices on a baking sheet lined with parchment paper.
You don't need oil. By placing the eggplant flesh towards the paper it will cook in it's own moisture.
Season with kosher salt, black pepper, and desired spices. Roast in the preheated oven for about 20-30 minutes or until tender and golden brown.
Grilling
Preheat your grill to medium-high heat. Brush the slices or planks with olive a dash of water and season with salt and pepper. Grill for about 4-5 minutes per side or until they have grill marks and are softened.
Sautéing or Stir-Frying
Heat a pan over medium heat and add a little water. Add the pieces and cook, stirring occasionally, until soft and browned, usually taking 10-15 minutes.
Air Frying
Set your air fryer to 180°C (350°F) once the machine is locked. Before this arrange the slices in a single layer in the air fryer basket. Lightly coat the slices with water and season with salt, pepper, and spices. Cook for about 15-20 minutes, flipping halfway through until crispy and golden brown.
How to Prepare Eggplant for Cooking
Preparing eggplant for cooking is straightforward:
Choosing: Select firm, heavy ones with smooth, shiny skin.
Washing and Cutting: Rinse under cold water, trim the stem, and cut into desired shapes like rounds, cubes, or planks.
Salting (Optional): To reduce bitterness and remove excess moisture, sprinkle cut pieces with salt and let them sit for about 30 minutes, then rinse and pat dry.
How to Store Eggplant
To keep eggplant fresh, follow these steps:
Refrigeration: Store unwashed in a perforated plastic bag or loosely wrapped in a damp paper towel in the refrigerator's crisper drawer.
Shelf Life: Consume within a few days of purchase for the best quality.
Can Eggplant Be Frozen?
Yes, it can be frozen for long-term storage:
Preparation: Wash and cut as desired.
Blanching (Optional): Boil for 4-5 minutes, cool in an ice water bath, and drain.
Flash-Freezing (Optional): Freeze pieces in a single layer on a baking sheet, then transfer to airtight containers or bags.
Freezer Storage: Store for up to 10-12 months, but for best quality, use within 6-8 months.
How to Eat Eggplant
Eggplant can be prepared in many ways, including grilling, roasting, frying, and using in stews, curries, and dips like baba ganoush. Cooking helps soften its texture and mellow its bitter flavour, making it a versatile ingredient in various cuisines.
Nutritional Profile of Eggplant
Eggplant is a low-calorie, high-fibre vegetable, making it excellent for weight management and calorie-conscious diets. Its low-calorie density helps you feel full while consuming fewer calories, especially when cooked without oil.
Here’s a breakdown of the nutritional content of eggplant, including its oxalate content for those who need to monitor their intake.
Nutritional Benefits of Eggplant
Eggplant is low in calories and rich in fibre, vitamins, and minerals, making it a healthy addition to any diet. It contains antioxidants like nasunin, which help protect against oxidative stress.
Low in Calories: A low-calorie food, great for weight management. Incorporating it into your meals can help you feel full without adding many calories.
Rich in Fibre: A good source of dietary fibre, which aids in digestion and helps maintain a healthy digestive tract. Fibre also contributes to satiety, helping you feel full longer and reducing the likelihood of overeating.
High in Antioxidants: Contains powerful antioxidants, including nasunin, which protect cells from damage. Antioxidants play a crucial role in reducing inflammation and protecting against chronic diseases.
Heart Health: The fibre, potassium, and antioxidants can contribute to heart health. Fibre helps lower cholesterol levels, while potassium helps regulate blood pressure. Antioxidants help protect the cardiovascular system from oxidative stress.
Blood Sugar Control: Some compounds, such as polyphenols, may help regulate blood sugar levels. This can be particularly beneficial for individuals with diabetes or those at risk of developing the condition.
Bone Health: Contains minerals like manganese and vitamin K, which are important for maintaining healthy bones and preventing osteoporosis.
Cognitive Function: The antioxidants, particularly nasunin, have been linked to improved brain function. They protect brain cells from damage and support overall cognitive health.
FAQ About Eggplant
Eggplant or Aubergine?
Eggplant, also known as aubergine, is a versatile plant-based ingredient enjoyed in kitchens worldwide.
In North America and Australia, it's called eggplant, while in England and France, it goes by aubergine.
Regardless of what you call it, this shiny-skinned, purple vegetable, scientifically known as Solanum melongena, is a staple in many delicious dishes.
I fondly remember my Nona in her veggie garden telling me she would cook some melanzana to go with our pasta. No matter the name you and yours use, it refers to a popular purple or dark purple vegetable that belongs to the nightshade family.
Where Did Eggplant Get Its Name?
The name comes from the small, white, egg-shaped variety of the vegetable commonly grown in Europe. In contrast, the term "aubergine" has French origins and is more commonly used in England. Despite the different names, they refer to the same nutritious and versatile vegetable.
Is Eggplant a Fruit or Vegetable?
Botanically, it is classified as a fruit, specifically a berry, because of its structure and reproductive organs. However, in the culinary world, it is often treated as a vegetable, especially in savoury dishes.
Where Do They Grow?
They are believed to have originated in India and are now grown in many parts of the world, including China, India, Egypt, Turkey, Iran, and Italy. They thrive in warm climates with plenty of sunlight and well-drained soil. In colder regions, they are grown indoors until the weather warms up.
Different Varieties of Eggplants
There are many varieties, each with its own unique characteristics:
Black Beauty: Large, dark purple fruits known for their flavour and versatility.
Fairy Tale: Small, elongated purple fruits with white streaks, perfect for stir-fries and grilling.
Italian: Deep purple, slightly curved, commonly used in eggplant parmesan.
Indian: Small, round, and either green or purple, used in Indian and Asian cuisines.
Japanese: Long, slender, with thin skin and a mild flavour.
Rosa Bianca: Rounded fruits with lavender and white streaked skin, known for their creamy texture.
Thai: Small, round, and available in green, yellow, or striped varieties, often used in curries.
White: Smaller, with white or creamy skin and a mild flavour.
What Does Eggplant Taste Like?
Eggplants have a slightly bitter flavour and a spongy texture. When cooked, they develop a rich, creamy texture and absorb the flavours of the spices and other ingredients they are cooked with.
Can Eggplant Be Eaten Raw?
Raw eggplant is generally not consumed due to its bitter taste and tough texture.
Cooking methods like roasting in the oven, grilling, sautéing over medium heat, or frying in an air fryer are preferred to soften the texture and enhance the flavour.
Eggplant Recipes and Tips
For those looking to explore new ways to enjoy eggplant, there are countless recipes to try. One popular dish is eggplant parmesan (yes you can get vegan parmesan), which layers breaded and fried eggplant slices with marinara sauce and cheese.
Another favourite is baba ganoush, a Middle Eastern dip made from roasted eggplant slices, tahini sauce, garlic, and fresh lemon juice.
Asian eggplant dishes often feature eggplant cubes stir-fried with soy sauce, garlic, and ginger. For a simple and healthy side, try roasted eggplant slices seasoned with spices like paprika and cumin, cooked until golden brown.
Summary
Eggplant is a versatile and nutritious ingredient that can be prepared in various ways. Whether you're grilling, roasting in the oven, or air frying, this plant-based food is sure to enhance your meals with its unique flavour and texture. Plus, its numerous health benefits make it a great addition to a balanced diet.
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