Fresh Ideas From the Farmers Market
Eggplant is much more than a funny name and an unusual shape. This farmers market favorite is versatile, nutritious and tasty. While the deep-purple, elongated variety may be the one you recognize best, farmers market growers often offer many other types. You may find eggplants that are white, lavender, green, striped, round, oval or petite. Naturally low in calories, eggplant contains virtually no fat, cholesterol or sodium. It also provides dietary fiber and antioxidants, making it a flavorful and nutritious addition to meals.
When shopping at the market, choose eggplants that are firm, heavy for their size, and free of wrinkles or bruises. It’s best to eat them as fresh as possible, but they can be stored in the refrigerator and used within five to seven days. Eggplant is best cooked and can be baked, sautéed, broiled, roasted or grilled. Try adding it to stir-fries, pasta dishes, curries, soups, stews and casseroles. It can also be stuffed with vegetables, grains or meat for a satisfying main dish. Eggplant is perhaps best known for eggplant parmesan and baba ghanoush, a traditional Middle Eastern dish made with mashed eggplant, oil and seasonings.
Whether or not to peel an eggplant depends on the variety, recipe and personal preference. Baby eggplants and slender varieties, such as Japanese eggplant, have thin, tender skins that soften when cooked and can be left on. For dips and spreads, peeling can create a smoother texture. If you’re not sure which you prefer, try preparing eggplant with and without the skin to see what you like best. The big purple vegetable may look intimidating, but don’t let it fool you; eggplant is easy to prepare and delicious.
SMOKY EGGPLANT ZAALOUK (DIP)
YIELD: 6 SERVINGS
ÂĽ cup olive oil
1 eggplant, peeled and cut into bite-sized pieces*
1 14.5-oz can diced tomatoes, drained
3 garlic cloves, minced*
1 Tbsp lemon juice
1½ tsp honey*
1½ tsp smoked paprika
â…› tsp salt
½ tsp cumin
â…› tsp cayenne pepper
2 Tbsp fresh chopped cilantro*
*Items may be available at local farmers markets.
Heat olive oil in a medium saucepan over medium-low heat. Add all ingredients except cilantro; cover and cook for 25 to 30 minutes, or until vegetables are softened, stirring occasionally. Uncover and crush vegetables with a potato masher, or transfer to a food processor and pulse until desired consistency is reached. Stir in cilantro. Serve warm or cold as a dip with grilled bread, as a sandwich spread, or with grilled meats or vegetables.
Nutrition facts (per serving): 116 calories, 8 grams fat, 199 milligrams sodium, 10 grams carbohydrates, 4 grams fiber, 2 grams protein.
Jenna Smith is a food and nutrition educator with University of Illinois Extension and board member of the Illinois Farmers Market Association (ILFMA). ILFMA supports local food and food systems by giving Illinois farmers markets and producers access to resources, education and connections to grow healthier and economically vibrant communities. For more information, visit ilfma.org.