Eggplant is a versatile vegetable that can be prepared in many different ways. One popular cooking method is stir-frying, which results in eggplant that is flavorful, tender and easy to eat. When stir-frying eggplant, it’s important to cut it properly so it cooks evenly and absorbs the sauce and seasonings.
There are a few key factors to keep in mind when cutting eggplant for stir fry:
- Cut shape – Smaller, uniform pieces will cook faster and more evenly.
- Cut thickness – Thin slices will cook quicker than thick slices.
- Peeling – Peeling is optional but can help reduce any bitterness.
- Salting – Lightly salting can help draw out moisture for better browning.
Follow these simple steps for prepping eggplant that is perfectly cut for stir-frying:
Step 1: Wash the Eggplant
Rinse the eggplant under cold running water to clean off any dirt or debris. Use a vegetable brush to gently scrub if needed. Pat dry with paper towels or a clean kitchen towel.
Step 2: Trim the Ends
Use a sharp knife to slice off the stem and bottom ends. This removes any tough or woody parts.
Step 3: Peel (Optional)
Some varieties of eggplant have thicker skins that can taste bitter when cooked. To avoid this, you can peel them. With a vegetable peeler or paring knife, remove the skin from top to bottom.
However, the skin does contain nutrients, so peeling is optional. Smaller, thinner-skinned Japanese or Chinese eggplants usually don’t need peeling.
Step 4: Cut in Half Lengthwise
Place the eggplant on a cutting board so it’s steady. Carefully slice down the center to cut it in half lengthwise.
This makes the eggplant easier to manage for cutting into slices.
Step 5: Cut Into Slices
With each eggplant half laying flat, slice crosswise into 1/4 to 1/2 inch thick ovals or strips. The thinner you cut them, the faster they will cook.
Aim for uniform, even slices so they cook at the same rate.
Step 6: Lightly Salt (Optional)
Sprinkle a light layer of salt over the cut eggplant slices. This helps draw out excess moisture for better caramelization and browning when cooking.
Let sit for 5-10 minutes, then pat dry with paper towels. Proceed to cooking right away for best flavor and texture.
Conclusion
Cutting eggplant for stir-fry is easy once you know the key techniques. Wash and trim the eggplant, peel if desired, slice into uniform 1/4 to 1/2 inch pieces, and optionally salt to remove moisture. This prepares the eggplant for the wok so it will absorb all the delicious flavors of your stir-fry.
With the right prep, eggplant makes a tasty, meaty addition to any veggie-filled stir-fry. The options are endless for sauces and seasonings to complement its mild flavor. Enjoy this versatile veggie often with flavorful homemade stir-fries.
Benefits of Eating Eggplant
Eggplant is packed with nutrients and health benefits. Here are some of the top reasons you should add more eggplant to your diet:
High in Antioxidants
Eggplants contain chlorogenic acid, a powerful antioxidant that protects cells against damage from free radicals. This can promote overall health and reduce inflammation in the body.
May Lower Cholesterol
The fiber, vitamin C, vitamin E and nasunin found in eggplant all support heart health by improving circulation and lowering cholesterol levels in the blood.
Helps Manage Blood Sugar
Eggplant contains soluble fiber that helps regulate the absorption of blood sugar, making it a beneficial choice for people with diabetes.
Supports Brain Health
The phytonutrients in eggplant, including nasunin and anthocyanins, can protect brain cells from damage and improve cognitive function.
Aids Digestion
With 5 grams of fiber per cup, eggplant helps promote regularity, improve gut health and relieve constipation. The fiber also benefits heart health.
Contains Important Nutrients
Eggplant provides manganese, copper, vitamin B6, niacin, vitamin K, potassium and magnesium. These support bone health, energy levels and muscle function.
Low in Calories
With only 20 calories per cup, eggplant is a smart addition to any weight loss diet. It provides bulk and nutrients without excess calories.
Versatile Ingredient
Eggplant can be roasted, grilled, baked, steamed or fried. It works well in everything from curries to pizza and pasta dishes.
Conclusion
Adding more eggplant into your diet provides antioxidants, fiber and key micronutrients. It supports the health of the heart, brain and digestive system while being low in calories. Enjoy the versatility of eggplant by cooking it in different ways to boost nutrition.
How to Select Fresh Eggplant
Picking out fresh, high-quality eggplants is an important first step for any recipe. Follow these tips for selecting eggplants that are perfectly ripe and ready to use:
Check the Color
The skin should be bright and shiny. A deep purple color is ideal for larger globe varieties. Smaller eggplants can be purple, striped or white – choose eggplants with an even, consistent color.
Look for Firmness
Avoid eggplants with soft spots, wrinkles or brown blemishes. Gently press into the flesh – it should spring back and feel firm. Softness indicates overripeness.
Lighten the Load
Heavier eggplants tend to have less seeds and be fuller in flavor. Pick up a few to compare weights if the sizes look similar.
Mind the Cap
The green cap on top should be bright green, not browned or wilted. This is a sign of freshness.
Consider the Size
For most recipes, medium eggplants (6-10 inches long) provide the best balance of skin, flesh and seeds. Larger ones can be tougher and seedier.
Monitor the Shape
Avoid eggplants with lopsided shapes. Evenly shaped eggplants tend to be more tender and contain less seeds.
Feel the Blossom End
The opposite end from the stem should be smooth and rounded. A dried, prickly blossom end indicates over-ripeness.
Check for Bruising
There shouldn’t be cuts, dents or brown soft spots. Bruises can cause the eggplant flesh to be bitter.
Conclusion
Look for eggplants with shiny, taut and evenly colored skin. They should feel heavy for their size and have green, perky caps. Use your hands to check for firmness. Avoid wrinkles, bruises and irregular shapes. Carefully selecting fresh eggplants ensures the best results in any recipe.
How to Store Eggplant
Proper storage keeps eggplant fresh longer so none goes to waste. Here are some tips for storing whole eggplants or leftover cut eggplant:
Whole Eggplants
– Leave whole eggplants unwashed until ready to use. Washing removes their natural protective skin.
– Place them unwrapped in the vegetable drawer of the refrigerator.
– Use within 5 days for peak freshness. The skin may start to wrinkle after this.
Cut Eggplant
– Place cut eggplant pieces or slices in an airtight container.
– Lightly coat with olive oil or vegetable oil to prevent browning.
– Store in the refrigerator for 2-3 days maximum.
Cook Immediately
For best results, cook eggplant dishes right away instead of storing cut eggplant. It tends to discolor and lose moisture quickly once cut open.
Freeze for Later Use
Cut eggplant can be frozen for longer storage. Blanch first by boiling for 2 minutes, then cool and pack into freezer bags. Frozen eggplant retains flavor for up to 10-12 months.
Monitor Moisture
Excess moisture speeds up spoilage. Use paper towels to blot cut eggplant before refrigerating. Don’t rinse until ready to cook.
Avoid Freezer Burn
For frozen eggplant, use airtight freezer bags and press out all excess air before sealing. Freezer burn can damage texture and flavor.
Conclusion
Maximize freshness by keeping whole eggplants dry and cool. Use cut eggplant within a few days and freeze the rest if needed. Proper eggplant storage reduces waste and keeps this nutritious vegetable tasty.
Eggplant Stir Fry Recipes
Eggplant makes for an amazing veggie-packed stir fry. Here are a few delicious eggplant stir fry recipes to try:
Thai Basil Eggplant Stir Fry
Sauté eggplant, bell peppers, onions and garlic in coconut oil and season with Thai red curry paste. Toss with fresh basil and lime juice.
| Ingredients | Quantity |
|---|---|
| Eggplant | 1 medium, sliced |
| Red bell pepper | 1, sliced |
| Yellow onion | 1 small, sliced |
| Garlic | 2 cloves, minced |
| Coconut oil | 1 Tbsp |
| Thai red curry paste | 1 Tbsp |
| Fresh basil | 1/4 cup, torn |
| Lime juice | 2 Tbsp |
Steps:
- Heat oil in a skillet or wok over medium-high heat.
- Add eggplant, bell pepper and onion. Cook 5 minutes until starting to soften.
- Stir in garlic and curry paste. Cook 2 minutes more.
- Remove pan from heat. Stir in basil and lime juice.
- Serve over rice. Garnish with more basil.
Sesame Eggplant Stir Fry
Coat eggplant in cornstarch, then fry until crisp-tender. Toss in a sauce of soy sauce, rice vinegar, sesame oil, garlic and ginger.
| Ingredients | Quantity |
|---|---|
| Eggplant | 1 large, sliced |
| Cornstarch | 2 Tbsp |
| Canola oil | 2 Tbsp for frying |
| Soy sauce | 3 Tbsp |
| Rice vinegar | 2 Tbsp |
| Toasted sesame oil | 1 Tbsp |
| Garlic | 2 cloves, minced |
| Ginger | 1 tsp minced |
| Sesame seeds | 1 Tbsp for garnish |
Steps:
- Toss eggplant with cornstarch to coat.
- Heat 1 Tbsp oil in a wok over high heat. Add eggplant and fry 2-3 minutes until tender.
- Remove eggplant to a plate. Add remaining oil, garlic and ginger to pan. Cook 30 seconds.
- Whisk in soy sauce, vinegar and sesame oil. Return eggplant to pan and toss to coat.
- Garnish with sesame seeds before serving.
Teriyaki Chicken and Eggplant Stir Fry
Stir fry chicken with eggplant, broccoli, carrots, bell pepper and mushrooms. Toss in teriyaki sauce for sweet flavor. Serve over rice.
| Ingredients | Quantity |
|---|---|
| Skinless chicken breasts | 1 lb, sliced |
| Eggplant | 1 large, sliced |
| Broccoli florets | 2 cups |
| Carrots | 1 cup, sliced diagonally |
| Red bell pepper | 1, sliced |
| Button mushrooms | 8 oz, quartered |
| Canola oil | 1 Tbsp |
| Teriyaki sauce | 1/4 cup |
Steps:
- Heat oil in a wok or skillet over medium-high heat.
- Add chicken and stir fry 4 minutes until lightly browned.
- Push chicken to the side. Add eggplant, broccoli, carrots, peppers and mushrooms. Stir fry 5 minutes.
- Add teriyaki sauce and toss everything together 1-2 minutes until veggies are tender.
- Serve stir fry over rice.
Conclusion
These flavorful eggplant stir fry recipes are healthy, quick to make and full of veggies. The eggplant absorbs the aromatic sauces and seasonings while retaining a tender texture. Round out your stir fry with protein like chicken, shrimp or tofu. Eggplant is endlessly adaptable, so get creative with your own signature stir fry.