7 Best Vegan Eggplant Recipes For Your Kids
7 Best Vegan Eggplant Recipes For Your Kids
A collection of simple gluten-free and plant-based vegan eggplant recipes so you can enjoy them guilt-free! Stuffed eggplant or curry are always good choices if you want something flavourful, nourishing, and slimming during those hot evenings. So let’s try some delicious vegan eggplant recipes.
Health Benefits Of Eggplant
The body requires a lot of fiber, antioxidants, vitamins, and minerals for good health and function, which are rich in these nutrients. The top 10 health advantages of eggplants are listed below.
According to some reports, eggplants have antioxidant characteristics that could support heart health. The University of Connecticut School of Medicine discovered that raw and cooked eggplant exhibited cardioprotective qualities. The polyphenol nasunin, found in eggplant, is good for the heart. Eggplant juice may lower plasma and aortic cholesterol levels.
1. May Control Blood Sugar Levels
Eggplant has high fibre content and contains few soluble carbs. It can assist in controlling glucose absorption and blood sugar levels. In vitro research on eggplant revealed that its phenolics work as type 2 diabetes-related enzyme inhibitors.
A German Institute of Human Nutrition study discovered that dietary fiber consumption and its metabolic effects might aid in preventing diabetes. Fiber can reduce the sugar absorption rate and regulate blood sugar levels. The polyphenols found in eggplant may aid with blood sugar regulation.
2. It May Reduce Cancer Risk
Solasodine rhamnosyl glycosides are abundant in extracts from eggplant peel (SRGs). These substances may aid in treating skin cancer because they have anti-cancer characteristics. According to research from Australasian Medical Research, the SRGs may cause cancer cell death.
A conventional combination of solasodine glycosides has been demonstrated to be beneficial in treating malignant and benign human skin cancers, according to a different study from the University of Queensland.
3. It May Improve Cognitive Function
Eggplant phytonutrients may prevent damage to the membranes of brain cells. They can also make it easier for messages to be transferred between cells, maintaining memory function. Free radicals may cause dementia, Alzheimer's disease, and neuronal degeneration in the brain. By scavenging these free radicals, nasunin, a potent antioxidant found in eggplant peels, may prevent brain problems. This enhances mental performance and lowers the possibility of neural disorders.
4. It May Aid Weight Loss
Eggplant is low in calories and has high water content. It is, therefore, perfect for those who desire to lose weight. These qualities are made possible by the vegetable's porous structure. As a result, you must eat eggplant as much as possible in its original state. Vegetable also has a lot of fiber. The fiber keeps you full and could aid with weight loss.
5. It May Promote Eye Health
Lutein is abundant in eggplant. The leading cause of blindness and vision impairment, age-related macular degeneration, may be prevented by antioxidants. The potential benefits of eggplant for protecting human vision require further long-term study.
6. It May Enhance Bone Health
The consumption of eggplant may enhance bone density and lower the incidence of osteoporosis. This vegetable includes vitamins and minerals that support strong bones, including calcium, magnesium, and potassium.
7. It May Help Treat Anemia
Over the past 20 years, anemia cases have increased at an unimaginable rate globally. According to the WHO, anemia affects a staggering 1.62 billion people worldwide. Iron deficiency is one of the leading causes of anemia, which manifests as headaches, weakness, and difficulty concentrating.
As a result, experts advise eating a diet high in iron. Per 100 grams, eggplant has about 0.2 milligrams of iron. This nutrient-dense vegetable also contains a significant amount of copper (0.173 milligrams per 100 grams). These two minerals support the proper creation and distribution of RBCs, increasing hemoglobin and energy levels.
8. It May Prevent Birth Defects
Folic acid is necessary for pregnant women and is found in eggplants. A diet high in folic acid may reduce the risk of birth abnormalities. Both moms and fetuses experience defects as a result of folate insufficiency.
9. It May Improve Skin Health
Vitamins, minerals, anthocyanins (natural plant chemicals), and antioxidants are abundant in eggplants. According to anecdotal evidence, these may enhance skin radiance and help slow aging. However, this claim cannot be supported by science.
Vegan Eggplant Recipes
1. Vegan Eggplant Bacon
In this recipe for vegan Eggplant Bacon, thinly sliced eggplant is packed with all the flavour and crunch of bacon!
Prep time: 10 minutes | Cook time: 15 minutes | Total time: 25 minutes | Servings: 4
Ingredients
- Eggplant: 1 medium
- Soy sauce: 2 tablespoons
- Toasted sesame oil: 1 tablespoon
- Olive oil: 1 tablespoon
- Maple syrup: 1 teaspoon
- Lemon juice: 1 teaspoon
- Smoked paprika: 1 teaspoon
- Salt, black pepper, and cumin: ½ teaspoon
Method
- Set oven or air fryer to 300°F (150°C). Slice the quartered eggplant thinly (approximately ⅛ inch thick; a mandolin slicer makes this easier) into long strips that resemble bacon. All remaining ingredients should be combined in a small bowl by stirring.
- Brush liberally on both sides of the slices of eggplant. If air frying, arrange the bacon in a single layer and cook for 10 to 15 minutes or until it is dry and browned. If you are baking the eggplant, spread it out in a single layer on a baking sheet coated with parchment paper and bake for 30 to 40 minutes or until dried out and browned.
2. Miso Glazed Eggplant Skewers
Soft roasted eggplant is combined with a sticky, sweet, and salty sauce to make Japanese miso eggplant (Nasu Dengaku). To get the most crispy edges, we roast the eggplant here on skewers. When served with rice or a seaweed salad, these skewers are wonderful.
Prep time: 15 minutes | Cook time: 40 minutes | Total time: 55 minutes | Servings: 3
Ingredients
- Japanese eggplant: 1½ lb
- Grapeseed oil: 2 tablespoons
- White miso paste: 3 tablespoons
- Rice vinegar: 1½ tablespoons
- Toasted sesame oil: 1½ tablespoons
- Tamari: 1½ tablespoons
- Honey: 1 tablespoon
- Fresh ginger: 1 teaspoon
- Toasted sesame seeds: 2 teaspoon
- Scallions/green onions: 2
Method
- Preheat the oven to 400°F, then soak the skewers. 12 (6-inch) skewers should soak in warm water for 10 minutes. Remove the eggplant's ends. Each eggplant should be cut into ¾-inch half-moons after being split in half lengthwise. Leaving a tiny space between each slice, thread the eggplant onto the prepared skewers. Put the skewers on a baking pan with parchment paper. Apply oil all over the eggplant.
- Place skewers with the skin side up. Bake for 30 to 35 minutes or until the skin is browned and the eggplant is tender. Miso, rice vinegar, sesame oil, tamari, honey, and ginger should all be combined in a small bowl. The skewers are over.
- Apply a thick layer of glaze on the eggplant's top, making sure to get into all the crevices. About 10 minutes into baking, the tops should start to brown. Add sesame seeds and scallions as garnish. Serve with kale, seaweed salad, and rice.
3. Roasted Eggplant Maghmour
Maghmour is a rich, smokey moussaka dish from Lebanon made with eggplant and chickpeas. It is tasty and has a ton of extra virgin olive oil, tomato, and mint.
Prep time: 15 minutes | Cook time: 40 minutes | Total time: 55 minutes | Servings: 3
Ingredients
- Eggplant: 2 large
- Dry chickpeas: ¾ cup
- Extra virgin olive oil: ½ cup
- Onion, diced: 1 large
- Garlic: 5 cloves, minced
- Kosher salt: 1 pinch
- Tomatoes: 2 cups
- Tomato paste: 1 tablespoon
- Smoked Spanish paprika: 1 teaspoon
- Ground cayenne pepper: 1 teaspoon
- Dried mint: 1 tablespoon
- Water: 1-2 cups
Method
- After giving them a cold water rinse, place the chickpeas in a pot with around 4 cups of water. Soak for the entire night.
- Drain and rinse the chickpeas, then add fresh water to the pot until there is approximately an inch of water above the chickpeas' surface the next day. Chickpeas should be simmered for 30 minutes after bringing them to a boil. If you'd rather, you may omit this step and use canned chickpeas.
- Turn on the oven to 400°F. Cut your eggplants into two-inch square cubes. Roast in the oven until browned and soft after being covered with half the olive oil (about 20-30 minutes).
- Heat the remaining olive oil in a second heavy-bottomed big pot. Sauté for about 15 minutes until transparent. Add onions, garlic, and salt and cook until aromatic and soft.
- Eggplant, drained chickpeas, tomato, tomato paste, paprika, and mint should all be added. Bring to a simmer and cook for 20 minutes or until tastes are well-balanced. If more liquid is required to keep the dish wet and stew-like, add it.
4. Vegan Bean And Aubergine Casserole
When you need a quick, simple dinner, this 10-minute creamy vegan bean and aubergine casserole is ideal to have on hand. This week, try this flavour-packed dish for a delicious, nutritious, and vegan dinner.
Prep time: 5 minutes | Cook time: 5 minutes | Total time: 10 minutes | Servings: 5
Ingredients
- Aubergine: 1
- Cannelini beans: 1- 15 oz can
- Chickpeas: 1- 15 oz can
- Chilli powder: 1 teaspoon
- Smoked paprika: 1½ teaspoons
- Tomato paste: 1 tablespoon
- Chopped tomatoes: 2 cans
- Tahini: 1 tablespoon
- Salt and pepper to taste.
Method
- Cut the aubergine into cubes with a diameter of roughly ¼ inch. It should be sautéed in a sizable frying pan with a little olive oil over medium heat for a few minutes or until golden brown. Mix in the beans and the spices to distribute them equally.
- When everything is well cooked, add the tomato paste, diced tomatoes, and tahini, stir, and simmer for 5-7 minutes. Add salt and pepper to your taste. Add some freshly chopped parsley and serve with rice or baked potatoes.
5. Oven Roasted Eggplant
This 6-ingredient, clean-eating, incredibly simple oven-roasted eggplant recipe is a wholesome vegan side dish to add to your dinner table. It is deliciously flavoured.
Prep time: 10 minutes | Cook time: 25 minutes | Total time: 35 minutes | Servings: 8
Ingredients
- Italian eggplants: 6
- Coriander: 3 teaspoon
- Smoked paprika: 2 teaspoon
- Turmeric: ½ teaspoon
- Chilli powder: 1 teaspoon
- Olive oil: 4 tablespoon
- Salt and pepper to taste
- Handful of parsley
Method
- Set the oven to 400°F. The eggplant should be lightly rinsed, dried, and cut into halves or slices. Put the bite-sized eggplant chunks in a heap on a lined baking sheet after cutting the slices into 4 or 6 pieces to create bite-sized pieces.
- Combine the oil, coriander, smoked paprika, turmeric, and chilli powder in a different bowl. Then drizzle the eggplant with this spicy sauce.
- Toss the eggplant with a spoon or your hands to evenly distribute the sauce over the chunks. Distribute the eggplant chunks on a lined baking sheet and bake for 20 to 22 minutes at 400°F. Set the oven's broiler to low for 2-3 minutes or when the eggplant is just beginning to get slightly crisp.
6. Vegan Eggplant Pizza Bites
The ideal and filling way to eat eggplant is in these Eggplant Pizza Bites. They have a great flavour, a crunchy and delectable breading, and are topped with fresh vegetables and an almond cashew cheese sauce.
Prep time: 10 minutes | Cook time: 25 minutes | Total time: 35 minutes | Servings: 8
Ingredients
- Eggplant: 1 medium
Ingredients For The Breading
- Vegan mayonnaise: ¼ cup
- Unsweetened almond milk: ¼ cup
- Almond flour: ½ cup
- Nutritional yeast flakes: 1 tablespoon
- Granulated onion powder: 1 teaspoon
- Italian seasoning: 1 teaspoon
- Granulated garlic powder: ½ teaspoon
- Ground paprika: ½ teaspoon
- Salt: ½ teaspoon
Ingredients For The Almond Cheese Sauce
- Almond flour: ½ cup
- Water: ½ cup
- Nutritional yeast flakes: 2 tablespoons
- Lemon juice: 1 teaspoon
- Granulated onion powder: 1 teaspoon
- Granulated garlic powder: ½ teaspoon
- Salt: ½ teaspoon
Ingredients For The Toppings
- Cherry or grape tomatoes cut in halves
- Chopped artichoke hearts
- Chopped basil leaves
Method For The Breading
- Heat the oven to 400°F. Set aside after lightly greasing a baking sheet with the oil. Almond milk and vegan mayo are combined in a medium bowl; leave aside. Breading ingredients, almond flour, nutritional yeast flakes, onion powder, Italian seasoning, garlic powder, paprika, and salt should be mixed thoroughly in a separate basin.
- Each eggplant slice should be coated completely on both sides with breading before being placed in a single layer on a baking sheet that has been prepared.
- Bake for 20 minutes or until soft and golden brown. While the eggplant is baking, make the almond cheese sauce.
Method For The Almond Cheese Sauce
- Almond flour, water, nutritional yeast flakes, lemon juice, onion powder, garlic powder, and salt are the components of the almond cheese sauce. Blend the mixture at high speed until it is smooth and creamy.
- Slices of cooked eggplant should be placed on a serving dish with tomatoes, artichoke hearts, basil leaves, and almond cheese sauce. Serve right away!
7. Spicy Eggplant Curry
This eggplant curry benefits from the aroma and flavour of freshly ground spices like cardamom. Although it tastes spicy, the richness of the coconut milk prevents it from being overpowering. To ensure no drop is missed, serve it over steamed basmati rice.
Prep time: 10 minutes | Cook time: 45 minutes | Total time: 55 minutes | Servings: 10
Ingredients
- Eggplants: 2 medium
- Vegetable oil: 1½ tablespoons
- Coconut oil: 3 tablespoons
- Yellow onion: ½
- garlic cloves: 2
- Fresh ginger, grated: ⅓-inch
- Ground cardamom: 1 teaspoon
- Ground coriander: 2 tablespoons
- Red pepper flakes: ½-1 tablespoon
- Cardamom pods: 4 whole
- Black peppercorns: ½ teaspoon
- Turmeric: ½ tablespoon
- Tomatoes, diced: 2
- Coconut milk: 13.66 oz
- Fresh chives, chopped (optional)
- Fresh parsley, chopped (optional)
- Sea salt to taste
Method
- Slice the eggplants into dice and spread them out on a baking sheet covered with parchment paper. Sprinkle with salt and drizzle with oil. Toss to coat and cook for 20 minutes at 390°F.
- In a big saucepan, cook onion, garlic, ginger, cardamom powder, coriander, and red pepper flakes until the onion softens. Peppercorns and whole cardamom pods should be crushed in a mortar. Stir the turmeric and ground spices into the saucepan.
- Bring to a boil the roasted eggplant, tomatoes, and coconut milk. While simmering for 20 minutes, reduce the heat and stir occasionally. Allow the curry to simmer without a lid until it thickens if it is too liquid.
- Boil the rice in the meantime per the directions on the package. Serve the curry with rice and fresh herbs.
Ways To Store Eggplant
Either at room temperature, in the fridge, or in the freezer are options for storing eggplant. To keep the vegetable fresh for recipes involving eggplant, think about the following storage options:
1. Room Temperature
Whole eggplants can be kept at room temperature. (Cut eggplant must be stored in the freezer or refrigerator.) Put the eggplant in a vented bowl or a paper bag. Eggplants need airflow to stay fresh, so there's no need to seal the bag or cover the bowl tightly. The eggplant should be kept from sunlight in a cool spot (about 54°F). Ideal environments include garages, basements, or other cool areas. For four days, the eggplant will remain fresh.
2. Refrigerate
You can keep eggplants in the crisper drawer for up to a week. Put your eggplant in an open plastic bag after gently wrapping it in paper towels to protect it from moisture. Your eggplant will remain vibrant and firm for seven days in the refrigerator with proper air circulation and separation from ethylene producers. Before reheating and serving, store cooked eggplant dishes, such as roasted eggplant, in an airtight container on a shelf in your refrigerator. The shelf life of leftovers is up to five days.
3. Freeze
The longest-lasting eggplant is frozen. Wash your eggplant gently in cold water before using a vegetable peeler to remove the skin. Slice your eggplant into thin, one-third-inch-thick round discs by laying it lengthwise on a cutting board. To help the eggplant retain its colour, boil some water and add a few squeezes of lemon juice.
Boil the eggplants for four minutes with their full submersion in the boiling water. Slices of eggplant should spend five minutes in an ice bath after being removed from the pot. After patting the eggplant slices dry and draining the ice bath, place them in a freezer bag with a tight seal. The bag can be sealed with a vacuum sealer to help ensure airtightness. The shelf life of blanched and frozen eggplant is six months.
Conclusion
This list of vegan eggplant recipes shows you better eggplant options. Most vegans have experienced the disappointment of a bland roasted eggplant dish as the only vegan option. Because it can be used in many meat dishes and is so versatile, eggplant is frequently used as a meat substitute. The problem is that it can be a reasonably uninteresting dish if it isn't prepared correctly. Don’t miss trying these vegan eggplant recipes, all delicious, interesting vegan recipes.
I trust you enjoyed this article about the 7 Best Vegan Eggplant Recipes For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!
JeannetteZ
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