If you're in search of a low-calorie, nutritious food that can be cooked in various ways, then you're in the right place. One small cooked eggplant, with no added fat during cooking, contains just 144 calories. In addition to its low-calorie content, eggplants are a great source of dietary fiber, vitamins, and minerals.

Eating small cooked eggplants can benefit your health in many ways. For instance, eggplants contain a variety of antioxidants that protect your body from inflammation and oxidative stress. Moreover, they are low in carbohydrates and high in fiber, making them a perfect food for those trying to lose weight or maintain a healthy weight.

In this article, we'll explore the nutritional value of small cooked eggplants, how to prepare them, ways to serve them, and even share some delicious recipes for those who want to try something new. So, let's get started!

What is a small cooked eggplant?

Eggplants, also known as aubergines, are native to South Asia but are now widely cultivated in many regions around the world. They have an oblong shape with a glossy and smooth purple skin, and their flesh is white and spongy. To prepare a small cooked eggplant, it's usually cut into slices, cubes or halves and then roasted, grilled, or fried until tender but not mushy. When eggplants are roasted, their texture becomes meaty and tender, making them the perfect addition to vegetarian dishes. Although eggplants are often used as a vegetable, botanically, they are a fruit, just like tomatoes and peppers. Small cooked eggplants can be used in a variety of dishes, such as stir-fries, stews, salads, or as a topping for pizzas. They are a versatile ingredient that can be seasoned with various herbs and spices.

Nutritional value of small cooked eggplant

Small cooked eggplants are not only low in calories, but they are also rich in various nutrients that can benefit your health. According to the United States Department of Agriculture (USDA), one cup (99g) of cooked eggplant contains the following nutrients: • Calories: 35 • Protein: 1 gram, Carbohydrates: 9 grams, Fiber: 3 grams, Fat: 0 grams, Vitamin C: 4% of the daily value (DV), Vitamin B6: 3% of the DV, Folate: 3% of the DV, Potassium: 6% of the DV.

Calories in small cooked eggplant

One small cooked eggplant, with no added fat during cooking, contains just 144 calories. It's a great food for those who are watching their calorie intake or trying to lose weight. However, keep in mind that if you add fat, such as oil, butter, or cheese, the calorie count will increase significantly.

Health benefits of small cooked eggplant

Small cooked eggplants are packed with nutrients that can benefit your health in many ways. Some of the health benefits of consuming small cooked eggplants include: • Lowering the risk of heart disease and stroke: Eggplants are rich in fiber, which can help lower LDL (bad) cholesterol levels in the blood, reducing the risk of heart disease and stroke. • Aiding in weight loss: Eggplants are low in calories and high in fiber, making them a perfect food for those trying to lose weight or maintain a healthy weight.

How to prepare small cooked eggplant?

Preparing small cooked eggplants is easy, and there are several ways to do it. Here are the basic steps for preparing small cooked eggplant: • Wash the eggplant thoroughly and pat it dry with a paper towel. • Cut off the stem and slice the eggplant into rounds, cubes, or halves, depending on your preference.

Ways to serve small cooked eggplant

Small cooked eggplants can be served in many ways, making them a popular ingredient in various cuisines. Here are some ways to serve small cooked eggplants: • As a side dish: Small cooked eggplants can be served as a side dish alongside grilled meats, fish, or other vegetables. • In salads: Small cooked eggplant can add an interesting flavor and texture to salads. Combine it with other vegetables, such as cherry tomatoes, cucumbers, and bell peppers, and dress with olive oil and lemon juice.

Small cooked eggplant recipes

Looking for some delicious recipes using small cooked eggplant? Here are some ideas to get you started: • Eggplant Parmesan: Layer small cooked eggplant with tomato sauce, mozzarella cheese, and Parmesan cheese, and bake until golden brown. • Grilled eggplant and vegetable skewers: Thread small cooked eggplant, bell peppers, cherry tomatoes, and mushrooms onto skewers, and grill until tender and charred.

Tips to buy and store small cooked eggplant

When buying small cooked eggplant, look for firm, shiny, and smooth-skinned ones. Avoid eggplants that are soft or have brown spots, as they may be overripe or spoiled. Small cooked eggplants can be stored in the refrigerator for up to 5 days. To keep them fresh, store them in a plastic bag or container with a damp paper towel.

Side effects of consuming small cooked eggplant

Although small cooked eggplants are generally safe to eat, consuming them in large amounts may cause some side effects in certain individuals. Some potential side effects of consuming small cooked eggplants include: • Digestive issues: Eggplants contain solanine, a toxic compound that can cause digestive issues, such as bloating, gas, and diarrhea, if consumed in large amounts. • Allergic reactions: Some people may be allergic to eggplants and may experience symptoms such as itching, swelling, and hives.

Comparison of small cooked eggplant with other vegetables

Small cooked eggplants are a great addition to a healthy diet, but how do they compare to other vegetables in terms of nutritional value? Let's take a look: • Small cooked eggplant vs. zucchini: Small cooked eggplants have more fiber, potassium, and vitamin B6 than zucchini. However, zucchini has fewer calories and carbs than eggplant. • Small cooked eggplant vs. bell peppers: Small cooked eggplants have more fiber and potassium than bell peppers. However, bell peppers have more vitamin C and fewer calories than eggplant.