Aubergines are healthy and are an integral part of Mediterranean cuisine. But what is actually in the eggplant? Everything worth knowing about the dark nightshade plant.
Healthy eggplant: the most important key data
Aubergine is particularly popular as a healthy ingredient in Mediterranean cuisine. It probably comes from Asia, where it has been cultivated for many thousands of years.
The fruit, also known as eggplant or eggplant, belongs to the nightshade family. It usually has the typical dark violet coloration. However, aubergines can also be colored differently: in some regions, you will find white, yellow, or light purple specimens.
Which ingredients make aubergine so healthy?
Aubergines consist of 90 percent water and are therefore ideal for losing weight. But they not only impress with their low number of calories but also with numerous healthy ingredients.
There is a lot of potassium in the fruit: 100 grams of raw aubergine contains almost 200 mg of the mineral, which is important for the muscles and nervous system. Dark skin is also healthy: it contains a particularly large number of B and C vitamins.
Nutritional value per 100 grams raw:
- Calories: 25
- Fat: 0.2 grams
- Carbohydrates: 6 grams
- Proteins: 1 gram
- Fiber: 3 grams
What should be considered when eating aubergines?
Aubergines can be eaten with the skin and seeds. However, the fruit cannot be eaten raw. The reason for this is the bitter substances contained in the aubergine and the toxic alkaloid solanine, which can lead to nausea and stomach problems.
In addition, care should be taken to only eat ripe eggplants. These feature shiny, spotless skin and a green stem. The skin should give slightly under pressure.
Draining eggplants: instructions
According to the Federal Center for Nutrition, it is advisable to drain the fruit to extract the bitter substances from the aubergines. A simple guide will help:
- Wash the aubergines thoroughly under running water and cut them into pieces or slices.
- Place a sieve on a deep plate and add the aubergines.
- Sprinkle a generous amount of salt over the aubergines and mix everything.
- Drain the aubergines with the salt for about 30 minutes.
- Then rinse the pieces under cold water and drain well.
However, salting is not necessary. Aubergines can also be eaten without the procedure, but then they taste a little more bitter.
This is how aubergines succeed perfectly
Aubergines can be prepared in a variety of ways and processed into antipasti, a sauce, a dip, or a casserole. As a rule, oil is required for the preparation.
Salting beforehand can save calories: drained aubergines no longer absorb as much fat. The shell softens during preparation and can be eaten without any problems.
- Preparation in the pan: The sliced aubergine can simply be fried in a pan with a little oil, turning regularly, to prepare a Mediterranean sauce, for example. Small cubes are cooked after ten minutes. Larger pieces should stay in the pan for about 20 minutes. Aubergines can also be breaded before frying.
- Preparation in the oven: For preparation in the oven, the aubergine pieces are brushed with oil and sprinkled with salt and pepper. The whole thing is then cooked on a baking tray in a preheated oven for around 20 minutes at 200°C.
- Preparation on the grill: Grilled aubergines are an excellent accompaniment to meat dishes. It is particularly recommended to prepare it in one-centimeter-thick slices or strips, which are also first brushed with oil, salt, and pepper. The aubergines are then placed directly on the grill. Once the pieces have brown streaks from the rust, they’re done.
And these are just three of many possible ways of preparing the eggplant. If you like to cook and appreciate healthy aubergine, there are almost no limits.