If you’ve ever found yourself at the local farmers market in the summer searching for your favorite vegetables, you may have encountered a vibrant display of eggplants (also known as aubergines). As you wandered through the aisles, you likely noticed a diverse selection—some with a deep purple hue, others pristine white, and some small and round sporting a vibrant green color.
Contrary to popular belief, the eggplant isn’t a vegetable; it’s considered a berry and belongs to the nightshade family, which includes familiar veggies like potatoes and tomatoes. When cooked and prepared correctly, it transforms into a delightful and versatile ingredient. Aubergines can be featured in a variety of iconic dishes such as eggplant parmesan, Greek Moussaka, Sicilian Eggplant Caponata, Middle-Eastern Baba Ghanoush, and French Ratatouille.
There’s a wide array of eggplants, each with its own distinct flavor. The question now is, how do you choose the perfect one for your dish?
The Health Benefits of Eggplants
Let’s first look at the associated benefits to physical well-being. This versatile veggie is a great source of fiber and folate, and it contains potassium. Plus, it’s a low-calorie option, with just 30 to 35 calories in a one-cup serving.
Let’s break down why including eggplant in your diet is a smart choice:
- Fiber Boost: Eggplant is rich in fiber, which does wonders for your health. Not only does it help control cholesterol levels, but it also keeps your digestive system running smoothly.
- Potassium Power: With a dose of potassium, eggplants support healthy blood pressure. This essential mineral plays a crucial role in overall cardiovascular health, making the veggie a heart-smart choice for your plate.
- Folate for Heart Health: Folate, found in eggplant, may help reduce the risk of heart disease. Consuming foods rich in folate before pregnancy can lower the risk of neural tube defects in newborns.
Eggplant Varieties
These are quite several, and they are described below.
Globe Eggplant
When you envision the typical American eggplant, you’re likely picturing the Globe Eggplant. It’s large, deep purple, and has a broad bottom that narrows toward the top.
Italian Eggplant
Similar to the Globe Eggplant but without the wide bottom, the Italian Eggplant maintains consistent sizing throughout. Ideal for baking, roasting, grilling, and sautéing, it’s the preferred choice for crafting delicious Eggplant Parmesan.
Indian Eggplant
Resembling a smaller version of the Globe Eggplant, Indian Eggplants are perfect for Indian curries, adding a cute twist to your dishes.
Graffiti Eggplant
Also recognized as Sicilian, Purple Rain, or Fairytale, the Graffiti Eggplant stands out with its purple and white ‘graffiti’ stripes. While these stripes disappear when cooked, these versatile eggplants, whether large or small, are excellent for baking, roasting, or stewing whole.
Japanese Eggplant
Long and narrow with a deep purple hue, Japanese Eggplants are creamy, less seedy, and slightly sweeter than the traditional American Globe variety. Try them in stir-fries or sautéed.
Chinese Eggplant
Similar to the Japanese Eggplant, Chinese Eggplants are a lighter shade of purple with white just below the cap. Creamy and delicately flavored, they are a great addition to various dishes.
Thai Eggplant
Imagine tiny, light green eggplants—smaller than a baby potato and a bit larger than a green pea. Popular in Thai curries, these eggplants bring a hint of tartness and work best when cooked whole.
Selecting the Perfect Eggplant
Eggplants aren’t just tasty; they’re also visually appealing when placed on your kitchen counter. As is the case with any other “vegetable,” making the right choice at the market can significantly impact your culinary experience. Take a moment, don’t rush, and inspect each eggplant.
Here are five key things to look for.
- Weight Matters: A good eggplant should feel weighty in your hand. This indicates that it is fresh and in prime condition. Go through a few to find the one that weighs just right.
- Go for Vivid, Smooth, and Shiny Skin: Go for eggplants with vibrant, smooth, and shiny skin. Dullness suggests poor storage, while wrinkles indicate that they have been on sale for a while. Therefore, it is sensible to choose an eggplant that has taut, vivid, and shiny skin to ensure it’s been freshly picked. Watch out for bruises or discoloration, which may indicate damaged flesh beneath the surface.
- Green Stem Signals Freshness: Pay attention to the stem. A fresh eggplant should have a green stem, free from any signs of drying, browning, mold, or decay. The stem’s condition often leaves clues about how recently the vegetable was harvested.
- Slight Firmness is Key: Gently press your finger against the eggplant—it should yield slightly and bounce back. Avoid overly soft ones, as that suggests aging and overripeness. A slightly firm texture indicates freshness.
- Go for Small to Medium Size: To minimize the chance of bitterness, choose small to medium-sized eggplants. Although modern varieties are less bitter, larger eggplants, with more seeds, can still carry a hint of bitterness. Opt for several smaller ones rather than a single large eggplant if you have the choice.
How to Store and Prepare the Eggplant
Store uncut eggplant in an open plastic bag in the warmest part of your refrigerator. This method preserves freshness for 3-4 days, after which bitterness may develop.
Regardless of what recipe you’re going for, always begin by salting your eggplant. This step not only removes bitterness but also extracts excess enzymes and juices, preventing the eggplant from soaking in too much oil during cooking.
Wash the eggplant thoroughly, and if your recipe calls for it, use a vegetable peeler to remove the skin. To eliminate excess liquid, sprinkle salt on the eggplant slices or chunks, let them sit on paper towels for 15 minutes, and blot away the water beads.
Conclusion
Learning how to select the perfect eggplant can enhance not just your culinary experience but also your well-being.
Eggplants offer a range of health benefits. Because they are rich in fiber, potassium, and folate, they contribute to cholesterol control, digestive health, and overall cardiovascular well-being.
Remember, the key is in the selection—prioritize weight, skin quality, stem freshness, and firmness, and opt for smaller sizes to minimize bitterness.
If you want to learn more about eggplants or purchase fresh and ethically sourced produce from FAVE Produce, you can check out our product pages.
