Cooking eggplant on the stove is just as easy as cooking it in the oven. All you have to do is pan-fry the eggplant on the stovetop with a little bit of oil and the vegetables and seasonings you would normally use and voila! You can also try this pan-fried eggplant stir-fry recipe if you like.
Read more: 10 Sneaky Ways to Eat More Vegetables
Pan-Fried Eggplant Recipe
LIVESTRONG.com lists this quick and easy recipe for cooking eggplant on the stovetop. The recipe uses broth and a seasoning mixture to add flavor and hemp hearts to add protein.
You will need:
- 2 teaspoons of soy sauce (Tamari brand, if possible)
- 1 teaspoon of honey
- 1/2 teaspoon of grated fresh ginger root
- 1/3 cup of low-sodium chicken or vegetable broth
- 2 teaspoons of toasted sesame oil
- 1 small eggplant, diced
- 2 scallion stalks, chopped fine, with the green and white portions separated
- 3 tablespoons of organic hemp hearts (also known as hemp seeds)
- 1/2 cup of cooked brown rice, to serve
Follow these steps to cook eggplant on the stovetop:
- Make the seasoning mixture: Add the ginger, honey and soy sauce to a small bowl or liquid measuring cup. Whisk them together until they are well combined. Set the mixture aside.
- Boil the broth: Bring the toasted sesame oil and low-sodium broth to a boil in a large skillet or seasoned wok over high heat. You can use vegetable broth if you're a vegetarian.
- Cook the eggplant: Add the eggplant and the white portion of the scallions to the pan. Cook for approximately four minutes, until the liquid has evaporated and the eggplant is cooked through.
- Add the remaining ingredients: Add the soy sauce seasoning mixture, the hemp hearts and the green portion of the scallions to the pan. Toss the ingredients together, until the eggplant is coated with the sauce.
- Serve: Serve the eggplant with brown rice or any other whole grain of your choice.
Read more: Can You Eat the Skin on an Eggplant?
Eggplant Nutrition Facts
If you're looking for a little added motivation to persuade you to try out this recipe, perhaps learning about the health benefits of eggplant will help. Eggplant is low in calories and a good source of fiber. According to the USDA, a 3-ounce serving of eggplant offers 20.2 calories and 5 grams of carbs, of which 3.02 grams are from fiber.
Furthermore, a December 2018 study published in the journal Food Chemistry states that eggplant is a good source of vitamins, phenolic compounds and antioxidants. Phenolic compounds are naturally occurring substances in plants that not only contribute toward the color and flavor of plant-based foods but also are responsible for many of their health benefits.
Another study, published in the journal Mutation Research in January 2019 investigates the antioxidant properties of the eggplant fruit. (Yes, like tomatoes, eggplants are also a fruit. In fact, eggplants are related to tomatoes, genetically speaking.) The study found that eggplants contain powerful antioxidants that help protect against DNA damage, which can help prevent or at the very least lower your risk of cancer and other chronic diseases.
Read more: Vegan Italian Eggplant Parmesan
- USDA FoodData Central: “Eggplant, Raw”
- Food Chemistry: “Health Benefits and Bioactive Compounds of Eggplant”
- Phytochemistry Reviews: “Phenolic Compounds: From Plants to Foods”
- Mutation Research: “Eggplant Fruits Protect Against DNA Damage and Mutations”
- Wisconsin Department of Public Instruction: “Eggplant”