Eggplant, a versatile and nutritious vegetable, is a staple in Mediterranean cuisine. With its ability to absorb flavors and its meaty texture, it can be transformed into a variety of delicious and healthy dishes. From creamy dips to hearty casseroles and vibrant salads, eggplant is a culinary cornerstone in many Mediterranean countries. Whether you're a vegetarian, vegan, or simply looking for a tasty and healthy dish, these Mediterranean eggplant recipes are sure to please.
Why Eggplant?
Eggplants are packed with antioxidants, fiber, and essential nutrients like potassium and vitamins B1 and B6, making them as nourishing as they are versatile. They are low in calories and can be prepared in countless ways - roasted, grilled, fried, stuffed, or blended.
Preparing Eggplant: To Salt or Not to Salt?
Traditionally, many cooks swear by salting eggplant to draw out bitterness and excess moisture, especially in older or larger varieties. While modern eggplants tend to be milder, salting can still enhance texture in certain recipes.
How to Salt Eggplant:
- Wash and dice or slice the eggplant.
- Place the eggplant in a colander or on a tray lined with paper towels.
- Sprinkle generously with kosher salt.
- Let it sit for about 20-30 minutes, or until beads of water form on the surface.
- Rinse the salt off the eggplant and pat dry with a paper towel or clean cloth.
If you taste the fresh, raw eggplant and it’s not bitter, you can skip the step of salting and washing it.
Mediterranean Roasted Eggplant with Tahini and Dates
This Mediterranean roasted eggplant recipe is unique, easy, and delicious! Caramelized roasted eggplant pieces are seasoned with a Mediterranean spice blend and then topped with a creamy tahini sauce and chopped dates.
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Ingredients:
- 1 large globe eggplant
- 3 tablespoons extra virgin olive oil
- Salt and black pepper to taste
- 1 teaspoon ground cumin
- 1 teaspoon coriander
- ½ teaspoon cinnamon
- ½ teaspoon dried basil
- ½ teaspoon dried oregano
- ½ teaspoon garlic powder
- 2 tablespoons tahini
- 2 tablespoons warm water
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons dates, chopped (optional)
Instructions:
- Preheat the oven to 450°F (232°C) and line a baking sheet with parchment paper.
- Trim the stem and base off of the eggplant. Slice it horizontally into 1-½-inch thick rounds, then cut the rounds into large cubes.
- Transfer the eggplant to a large bowl. Drizzle it with the olive oil and mix to coat.
- In a small dish, mix together the salt, pepper, cumin, coriander, cinnamon, dried basil, dried oregano, and garlic powder.
- Transfer the eggplant to the prepared baking sheet, spreading it out in a single layer. Sprinkle the seasoning blend generously over the eggplant pieces, ensuring all sides are coated well.
- Place the baking sheet in the oven. Roast for 20 minutes, then flip the eggplant using a thin metal spatula. Return to the oven to roast for another 5-10 minutes or until they're tender and browned on all sides (but not shriveled).
- While the eggplant roasts, make the tahini sauce. In a blender or food processor (or in a bowl with a whisk), combine the tahini with 2 tablespoons of warm water, lemon juice and salt to taste. Add more water if the mixture is too thick.
- Transfer the roasted eggplant to a serving dish. Drizzle it with the tahini sauce (or serve it on the side if you expect to have any leftovers). Sprinkle the chopped dates and parsley on top.
Tips and Variations:
- When picking out an eggplant at the grocery store, be sure to choose one that isn't too soft.
- Cut the eggplant into large cubes, about 1-½ inches. One large eggplant should easily fit onto one sheet pan.
- Make sure the cubes are in a single layer and not too close together, otherwise they will steam each other instead of roasting.
- If you expect to have leftovers, do not pour the tahini sauce on the entire dish of roasted eggplant. Instead, serve it on the side and drizzle it on individual servings.
- The dates are optional and will add a few grams of extra sugar and carbs to this dish. You can easily omit the dates and still enjoy this delicious Mediterranean roasted eggplant.
Other Mediterranean Eggplant Recipes to Explore
Here are some other popular and flavorful Mediterranean eggplant recipes:
- Eggplant Parmigiana (Italy): A rich vegetable lasagna that uses eggplant slices in place of pasta and combines them with mozzarella cheese, tomato sauce, and basil leaves.
- Moussaka (Greece): Layers of tender eggplant, perfectly seasoned meat, and a creamy bechamel on top.
- Baba Ghanoush (Lebanon): A creamy, smoky eggplant dip made with tahini, garlic, and lemon juice. For best flavor, grill the eggplant whole over an open flame. Halving it and baking in the oven works as well, but the smoky flavor will be lost.
- Melitzanosalata (Greece): A rustic Greek eggplant dip containing roasted eggplant, garlic, parsley, red onions, lemon juice, and extra virgin olive oil. For the authentic, smoky taste of melitzanosalata, cook the eggplant over high heat on a gas burner or grill.
- Karniyarik (Turkey): Eggplants filled with savory ground beef, tomatoes, and spices.
- Pasta alla Norma (Sicily): Eggplant and tomatoes meet pasta in this vibrant dish topped with ricotta salata.
- Grilled Eggplant with Garlic, Jalapeno and Olive Oil: Tender and perfectly charred Mediterranean grilled eggplant is finished with a drizzle of olive oil infused with garlic and jalapeno.
Tips for Cooking Eggplant Perfectly
- Roasting: Roasting eggplant gives it a wonderfully smoky flavor and a tender, creamy texture.
- Grilling: Grilling eggplant until smoky and tender is another great way to prepare it.
- Salting: Salting eggplant before cooking enhances texture and flavor by extracting excess moisture and any bitterness.
- Don't overcrowd the pan: When roasting or grilling eggplant, make sure the pieces are in a single layer and not too close together, otherwise they will steam each other instead of roasting.
Serving and Storing Roasted Eggplant
- Roasted eggplant is delicious when served warm as a side dish.
- You can even keep it in the fridge and eat it cold or turn it into a flavorful Mediterranean eggplant sandwich or wrap.
- Refrigerate: This roasted eggplant and veggies will keep well in the fridge for 3 - 5 days in an airtight container.
- Freeze: Roasted vegetables freeze well and can be stored in an airtight container in the freezer for up to 3 months. Thaw overnight in the fridge before reheating.
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