Eggplants are true all-rounders in the kitchen: low in calories, alkaline, high in water, and rich in antioxidants. They support digestion, are gentle on the stomach, and are perfect for healthy, light dishes – from vegetable stir-fries and casseroles to creative dips and purées.
Here's what you should know about eggplants
- Not edible raw – bitter substances must be neutralized by cooking.
- Antioxidant & alkaline – contains nasunin in the peel
- Blood sugar friendly & high in fiber – supports digestion and metabolism
- Water-rich & stomach-friendly – easily digestible
- May contain bitter substances – particularly pleasant in the taste of small to medium-sized fruits.
Season: July–October (regional), imported available year-round
Nutrients & health effects
Eggplants are true nutritional powerhouses:
Per 100 g:
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Energy value: 25 kcal
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Protein: 1.0 g
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Carbohydrates: 5.7 g (of which 3.5 g are sugars)
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Fat: 0.2 g
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Dietary fiber: 3.0 g
Health benefits:
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Cell protection thanks to Nasunin
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Supporting digestion through dietary fiber
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Blood sugar friendly – ideal for a balanced diet
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Gentle on the stomach and high in water – light meals for every day
Taste & Texture
Eggplants have a mild, nutty flavor and absorb spices and sauces exceptionally well. Depending on how they are prepared, they can be creamy and soft or slightly firm to the bite – perfect for:
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Vegetable stir-fries & casseroles
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Grilled or roasted vegetables
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Dips and spreads
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Creative smoothie or purée variations
How to best prepare eggplants with kitchen gadgets
Stand mixer / High-performance mixer
Ideal for:
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Creamy eggplant dips
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Smooth sauces for pasta or casseroles
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Purées for healthy bread spreads
Air fryer
Great for:
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Crispy eggplant cubes or slices
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Light antipasti snacks
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Quick and low-fat preparation
bread maker
Perfect for:
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Mediterranean eggplant and herb bread
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Bread with eggplant paste as a filling
Ice cube maker / Meal prep
Helpful for:
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Cool the eggplant cream quickly after cooking.
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Portion-sized dips or purees for on the go
Purchasing & Storage
Recognizing freshness:
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Shiny, firm shell without pressure marks
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Small to medium-sized ones taste more aromatic
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No brown or mushy spots
Storage:
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Cool, but not too cold, for about 3–5 days.
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Wash before preparation
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Cooked eggplants will keep for 1-2 days.
Use in the kitchen
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Fried, grilled or baked as a side dish
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In casseroles or vegetable stir-fries
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Filled in the oven with vegetables or rice
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As a purée or dip in a blender
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In salads, on pizza, or as creative smoothies
Fun Facts
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Eggplants are not only purple, but also white, green or striped.
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The peel contains a particularly high amount of antioxidants – it's best to leave it on.
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They used to be called "egg fruit" because the first varieties were small and egg-shaped.
Conclusion – Why eggplants should be on your plate more often
Eggplants are low in calories, alkaline, high in fiber, and incredibly versatile. They promote digestion, metabolism, and a gentler stomach, adding variety to any healthy kitchen. With clever kitchen gadgets like blenders, air fryers, or bread makers, eggplants can be prepared quickly, easily, and creatively – a must-have for health-conscious gourmets.
