5 Ways to Turn Eggplant into a Healthy, High Protein Dinner!
- Stuffed Eggplant:
- Halve an eggplant and scoop out some of the flesh to create a boat.
- Sauté the removed flesh with garlic, onions, tomatoes, and chickpeas or lentils for a protein boost.
- Stuff the mixture back into the eggplant halves and top with breadcrumbs and nutritional yeast or vegan cheese for extra flavor.
- Bake until the eggplant is tender and the top is crispy.
- Eggplant and Bean Casserole:
- Slice eggplant and layer it in a baking dish with canned or cooked beans of your choice for protein (e.g., white beans, kidney beans).
- Add layers of tomato sauce and sprinkle with herbs like basil and oregano for flavor.
- Top with a sprinkle of parmesan cheese (or a vegan alternative) and bake until bubbly and browned on top.
- Eggplant “Steaks” with Quinoa Salad:
- Cut eggplant into thick slices and marinate with soy sauce, olive oil, garlic, and your favorite spices.
- Grill or pan-fry the eggplant “steaks” until they are well-cooked and have grill marks.
- Serve with a side salad made of quinoa, mixed greens, cherry tomatoes, and roasted nuts. Drizzle with a lemon-tahini dressing for added flavor and a protein punch.
- Eggplant Rollatini:
- Slice eggplant lengthwise into thin strips and grill or bake until tender.
- Mix cooked spinach with ricotta cheese (or a tofu ricotta mixture) and a plant-based protein such as pea protein or tempeh, seasoned to your liking.
- Place the mixture on each eggplant slice, roll it up, and place it seam side down in a baking dish.
- Pour over your favorite marinara sauce and bake until the dish is heated through and the top is browned.
- Eggplant and Tofu Stir-fry:
- Cut eggplant into cubes and sauté it with tofu and a variety of vegetables like bell peppers, snow peas, and broccoli.
- Create a stir-fry sauce with soy sauce, ginger, garlic, and a touch of maple syrup or your sweetener of choice.
- Serve the stir-fry over a bed of brown rice or whole grains for a filling and protein-rich dinner.
By pairing eggplant with legumes, whole grains, and tofu, you can create a hearty and nutritious plant-based meal that’s high in protein and flavor.