Food of the Month

Eggplant

Originating from India, the eggplant has been a popular food item in history. Although, the first sign of its use was found in India, the plant has been popular in China since the 5th century and became popular in Spain during the 12th century. The Spaniards called the plants "apples of love", whereas northern Europeans called the eggplant "the mad apple" due to the belief that eating it would make you insane. The Latin name for eggplant is Solanum melongena, due to its colorful egg shape. The Spaniards introduced the eggplant to America. In 1806 two types were described, purple and white. Until the mid 1900s in the U.S. the plant was used as an ornament only, but thereafter was introduced to the food market.

Eggplant Facts

The eggplant has many names world wide including, aubergine, brinjal, melanzana, garden egg, and patlican. It belongs to the potato family and is available year around with the peak season in August and September. There are several varieties of eggplant with characteristics from large oval to elongated fruits and with either white or purple colors. The eggplant is a very cold-sensitive vegetable that bruises easily. Therefore, the plant should not be stored for more than 1 to 2 days in the refrigerator wrapped in plastic. Due to its sensitivity one should be careful when handling the plant and pay attention to its condition in the grocery store. Check for bruises before purchasing the vegetable. Small and immature eggplants are best since the full-size eggplant may be bitter and have larger seeds. To check for ripeness, press gently with a thumb, if the flesh bounces back it is good, if the indentation stays the eggplant is mushy. The eggplant should not be dry inside, which could be checked by knocking gently on the surface. If there is a hollow sound, do not buy the vegetable.

When preparing an eggplant, one should pay attention to its age. If the plant is young the peel is edible, but older plants should be peeled. The flesh discolors rapidly thus do not cut the eggplant until right before usage.

Nutrition Facts per ½ cup of raw eggplant: Calories: 11 kcal, Carbohydrates: 2.5 g, Fiber: 1 g, Protein: <1 g, Fat: <1 g, Cholesterol: 0 mg, Sodium: 1 mg

Eggplant with Garbanzo Beans

Ingredients
1 large onion, cut in half and sliced thin
5 medium cloves garlic, pressed
1 medium red bell pepper, cut in 1-inch squares
1 medium eggplant, cut into 1 inch pieces
pinch of red pepper flakes
2 tsp turmeric
½ tsp garam masala
1 (15 oz.) can garbanzo beans
1 (15 oz.) can lentils, drained
½ cup tomato sauce
1 ¼ cups + 1 Tbs vegetable broth
½ cup raisins
1 TBS chopped fresh cilantro
salt and black pepper to taste

Directions
1. Heat 1 TBS broth in a 10-12 inch skillet. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently.

2. Add garlic, red bell pepper, eggplant, garam masala, and turmeric. Stir to mix well for a minute, and add broth and tomato sauce. Stir again to mix, cover, and cook over medium low heat for 15 minutes, stirring occasionally, or until peppers and eggplant are tender.

3. Add garbanzo beans, lentils, red chili flakes, and raisins. Simmer for another 5 minutes. Season with salt and pepper. Serve sprinkled with chopped cilantro. Makes 4 servings

Nutritional Information (per serving): 309 calories, 1.7 grams fat, 14 grams protein, 64.5 grams carbohydrate, 0 mg cholesterol, 606 mg sodium, 15.5 grams fiber

Healthy Sauté

Start your Healthy Sauté by heating 1 TBS of broth in a stainless steel skillet over medium heat. Once the broth begins to bubble add onions and sauté stirring frequently. After the onions have cooked for about 5 minutes, you can then add other ingredients such as garlic, or fresh ginger. Once they have had a chance to cook together for just another minute, add other vegetables. This method enables you to have flavorful sautéed vegetables without heating oil.

Source: Iowa State University Extension; Recipe courtesy of Produce for Better Health Foundation (PBH).