Aubergine has a very good level of vital vitamins and nutrients
and there are many health benefits to be gained from eating this
The aubergine nutritional value and benefits is high as it
provides vitamin B1, vitamin B3, vitamin B6, vitamin C and
vitamin K, as well as essential nutrients including
beta-carotene, calcium, iron, potassium, zinc and fibre.
This particular nightshade vegetable benefits the health as it
can help to fight against harmful diseases including cancer and
heart disease. Many believe that nightshade vegetables can
increase inflammation of the joints and therefore should not be
eaten by sufferers of osteoarthritis.
Aubergine Calories and Carbs
The nightshade vegetable, aubergine is low in calories and can
form a healthy part of a controlled diet. The amount of calories
and carbs in aubergine depends on the way that it is cooked, for
example if the aubergine is fried, roasted, baked, stir-fried,
or pureed. The following calorie guide can be used to calculate
the amount of carbohydrates and calories in aubergines:
Carbohydrates and Calories per 100 grams:
- 302 calories aubergines / 2.8g carbs
What are Aubergines?
Aubergine is a purple vegetable that belongs to the nightshade
family. It is a unique looking, unusual vegetable that is fairly
heavy and often quite large, but not huge!, in size and usually
a beautiful deep purple, aubergine color (almost black) with
green tops. There are other colored aubergines such as white
ones which are egg shaped. They are larger than eggs and in the
United States of America, they are known by the name eggplant.
Aubergine is generally a long, straight, narrow vegetable and
the skin is smooth.
There are various types and
varieties of aubergine available which range in size, color and
shape - all depending on which part of the world the vegetable
is grown. The weight of this vegetable can vary, although most
of them are fairly heavy. There is further, interesting facts
and information about the different types of aubergine further
down this page. This healthy vegetable is becoming increasingly
popular and there are many new aubergine recipes being made
available for our use.
The History of Aubergine
The Aubergine has been cultivated for years in areas of the
world such as China and India. The precise history and origin of
this vegetable is unclear, however, it is thought to have began
in India, although some believe that it could be China where
their first cultivation was recorded in 5 BC. The aubergine was
grown in areas of europe, including Andalucia, Spain, more than
1000 years ago after it was introduced by the Moors.
real benefits of this interesting and unique nightshade
vegetable have not been fully appreciated throughout the United
States and Britain until recent times. It is now becoming very
popular, there are many more recipes for aubergines and the
vegetable has been made readily available to buy. The aubergine
is used widely in Mediterranean cooking, where it is prepared,
cooked and presented in many different ways!
Varieties of Aubergine
There are many types of Aubergine ranging in appearance, colour
and size. Different types include white aubergines, striped
aubergines, Thai aubergines, pea aubergines and Asian aubergines.
Eggplant - This type of aubergine is similar to the shape of
large eggs! It is white or ivory in color and referred to as
Eggplants in America!
- This variety is unique in appearance. The aubergine skin, or
coat, is a rich pink to purple color and has faint, white
stripes running down it. The stripes are not evenly proportioned
and they vary in length.
- This is a popular variety that tastes fairly sweet. This
aubergine can be purely purple or purple and white. It is long,
narrow and glossy.
Picking and Storing Aubergine
When selecting the healthiest aubergine, look for the freshest
one. The skin should be firm, glossy, smooth and blemish free so
ensure that there are not marks on the aubergine skin as the
fresher the vegetable, the more essential nutrients it will
ultimately contain. To keep aubergine fresher for longer, store
in the refrigerator where it will keep for up to two weeks.
Preparing Aubergine for Cooking
Preparation of this vegetable for cooking is dependent of
the aubergine recipe that you are using. This vegetable is often
cooked in olive oil throughout the Mediterranean. It can be
cooked in various ways, including baking, roasting, frying, stir
frying and deep frying. Aubergine can also be pureed.
How to prepare Aubergine for frying:
This great tasting vegetable absorbs a lot of liquid during the
cooking process, so in order to keep it healthy, particularly
when frying in oil, slice the aubergine quite thickly,
approximately 1cm wide.
Salting the slices will help to
remove some of the aubergine's natural moisture. To prevent the
aubergine from absorbing high amounts of oil, salt the slices
Before frying the slices in oil, leave the
salted aubergine slices to drain for approximately 60 minutes
Rinse the slices and carefully remove some of their moisture
by squeezing the them gently
Pat the aubergine slices dry
then fry them in oil only briefly
How to Cook Aubergines
Aubergine can be used in many different recipes including
parmigiana, moussaka, vegetable lasagne, roasted vegetables,
stir fry, and coated in batter. Stuffed aubergine is very
popular, and very delicious! Other vegetables such as onion,
tomato and garlic are used in this fabulous recipe which is
otherwise known as Imam Bayaldi. When frying aubergine, only do
so briefly as this will enable this vegetable to remain soft on
the inside, with a delicious tasting crusty texture on the
How to make Tempura Aubergine (battered aubergine
Tempura aubergine is delicious and very easy to make. Simply
make the batter by mixing 1 egg, 120ml water, 150g flour
together. Dip the sliced aubergine (1cm thick) into the batter
mix then deep fry until golden brown. This delicious recipe will
take minutes to make and can be served alone or with a tasty
How to Puree Aubergine
Prick the aubergine evenly, several times, as you would when
preparing a baked potato
Place in the oven, on a medium heat
and roast the aubergine for approximately half an hour, or until
the flesh is tender
Remove the roasted aubergine from the
oven and scoop out the flesh
Mix the aubergine flesh with
onions, lemon juice and olive oil