Eggplants are considered a nutrient-dense food because they contain a good amount of fiber, minerals and vitamins but are low in calories. There are 3g of fiber per cup of eggplant, and multiple varieties of eggplants around the world. Check out these 5 diverse ways to add eggplant to your meals.
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Make it a Full Plate Meal: Enjoy your eggplant pizza with a side of 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
Recipe Note: Use 1/2 cup of cheese to keep the fat in the recipe at a healthy level.
Make it a Full Plate Meal: Serve your eggplant atop 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
Make it a Full Plate Meal: Barley pairs up wonderfully with this ratatouille. To make the meal more filling, add a can of rinsed and drained white beans to the mixture.
75% fiber foods – eggplant, zucchini, bell peppers, tomato, onion, garlic, tomato paste, fresh thyme, barley, white beans
25% foods – oil, red wine, brown sugar
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.
Make it a Full Plate Meal: Plate your eggplant parmesan with polenta and a side of 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 2 tablespoons of parmesan to reduce the amount of saturated fat in this meal.