Eggplant is a delicious vegetable that many are unfamiliar with preparing. It is something many of the wonderful families we see in our practice ask about. It is a very versatile, high-fiber ingredient, which can be prepared as a main dish, a side, or a dip. Baked, sautéed, grilled, or roasted, eggplant is often a family favorite. Many cultures have eggplant as a staple in many dishes, especially Mediterranean Asian, and French cuisine.
We love this vegetable because it is a great way to add antioxidants, B vitamins, Folate, and potassium, which kids especially need. This yummy Mediterranean eggplant dip from realsimple.com is great as it can be eaten hot or cold as a spread in a sandwich, dip raw veggies in it, or eat it with 100% whole grain crackers or chips. With the added parsley for an extra pop of flavor and Vitamin A, this is a great TGIF option!
Makes- 1.5 cups
Total Cook/ Prep Time- 90 minutes
1 large eggplant (about 1 1⁄2 pounds)
½ small onion, finely chopped (1⁄4 cup)
1 clove garlic, finely chopped
2 tablespoons chopped flat-leaf parsley, plus more for serving
1 tablespoon olive oil
1 teaspoon red wine vinegar
1 tablespoon plain yogurt (optional)
1 tsp salt
1 tsp black pepper
- Heat oven to 400° F. Using a fork, prick the eggplant all over. Place on a foil-lined baking sheet and roast until very tender, 50 to 60 minutes.
- When the eggplant is cool enough to handle, halve it lengthwise and scrape out the flesh, discarding the skin. Finely chop the flesh and transfer it to a large bowl.
- Add the onion, garlic, parsley, oil, vinegar, plain yogurt (if using), ½ teaspoon salt, and ¼ teaspoon pepper and mix to combine. Sprinkle with additional parsley and serve with the bread and vegetables, if desired.
By Dahlia Marin, Registered Dietitian Nutritionist