Often overlooked, eggplant is a powerhouse of nutrition and versatility. This deep purple vegetable adds flavor and texture to meals and delivers an impressive array of health benefits. Below are 10 reasons why eggplant deserves a spot on a plate.

Health Benefits

• Rich in Antioxidants – Eggplant contains anthocyanins such as nasunin, which protects cells from free radical damage.
• Supports Heart Health – Fiber, potassium and flavonoids in eggplant contribute to reduced risk of heart disease.
• Aids in Blood Sugar Control – High in fiber and low in carbohydrates, eggplant helps regulate blood sugar levels.
• Low in Calories – With only 20 calories per cup, eggplant is ideal for calorie-conscious diets.
• Promotes Brain Health – Nasunin also supports healthy brain cell membranes and improves blood flow to the brain.
• Helps with Digestion – Its fiber content aids in healthy digestion and regular bowel movements.
• May Help Fight Cancer – Certain polyphenols in eggplant have been linked to anti-cancer effects.
• Supports Weight Loss – Filling and nutrient-dense, eggplant helps with satiety and portion control.
• Great for Skin and Hair – Vitamins and antioxidants in eggplant help nourish skin and strengthen hair.
• Versatile in Cooking – From grilling to baking to puréeing, eggplant adapts well to a variety of healthy recipes.

Eggplant Teriyaki Rice Bowl

Ingredients 

• 2 c white rice, steamed 
• 2 lb eggplant 
• ¼ c canola oil 
• 2 oz edamame, shelled 
• 1 oz carrot, matchstick shredded 
• 1 T sesame seeds 
• ½ c teriyaki sauce 
• ½ oz green onion 

Directions 

1. Cook rice according to package instructions. 
2. Preheat oven to 400°F. 
3. Peel the outer layer of the eggplant and dice to ½-in pieces. Place in a bowl and toss with canola oil and kosher salt. 
4. Roast in the oven for 25 to 30 minutes, until tender and beginning to brown. 
5. Remove from the oven and toss with teriyaki sauce directly on the baking sheet. 
6. Return to the oven and roast another 5 minutes. 

7. Assemble by filling a bowl with rice, top with teriyaki eggplant, add edamame and carrot, drizzle with teriyaki (if desired) and garnish with sesame seeds and green onion.

Serves four 

Nutrition per serving – calories: 290; cholesterol: 0mg; sodium: 420mg; carbohydrate: 36g; protein: 8g