Eggplant Recipes

Did you know that eggplants are a powerhouse of nutrition? They're a good source of fiber, minerals, and vitamins, and are surprisingly low in calories. Just one cup offers 3g of fiber, and with so many varieties grown globally, there's an eggplant out there for everyone! Get ready to explore five exciting and diverse ways to incorporate this amazing veggie into your meals!

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Eggplant Pizza

Make it a Full Plate Meal: Enjoy your eggplant pizza with canned green beans and a tossed garden salad. 

75% fiber foods – eggplant, pizza sauce, garlic, onion, spinach, fresh oregano, green beans, salad
25% foods – cheese, salad dressing

Chinese Eggplant with Garlic Sauce

Make it a Full Plate Meal: Serve your eggplant with brown rice. Slice up an Asian pear for dessert.

75% fiber foods – eggplant, ginger, garlic, brown rice, pear
25% foods – soy sauce, sugar, vegetable oil

Easy Ratatouille

Make it a Full Plate Meal: Barley pairs up wonderfully with this ratatouille. Add a can of rinsed and drained white beans to the mixture to make the meal more filling. 

75% fiber foods – eggplant, zucchini, bell peppers, tomato, onion, garlic, tomato paste, fresh thyme, barley, white beans
25% foods – oil, red wine, brown sugar

Stuffed Eggplant

Make it a Full Plate Meal: Toss a large salad and serve it with one stuffed eggplant. 

75% fiber foods – eggplant, quinoa, chickpeas, tomatoes, green onions, fresh parsley, salad
25% foods – olive oil, dressing, couscous, tahini sauce

Recipe Note: Use quinoa instead of couscous to keep the 25% items in their zone.

Eggplant Parmesan

Make it a Full Plate Meal: Plate your eggplant parmesan with polenta and steamed broccoli. 

75% fiber foods – whole grain cornmeal, broccoli, eggplant, basil, tomato sauce
25% foods – parmesan cheese, mozzarella cheese, breadcrumbs, eggs

Recipe Note: Use 1/2 cup of mozzarella and two tablespoons of parmesan to reduce the amount of saturated fat in this meal.

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.