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Eggplant is a wonderful fall seasonal vegetable, but often doesn’t make it into the spotlight because – well, what do you do with eggplant? Beside an amazing Eggplant Parmesan (one of the favorites of Peas & Hoppy Meal Guide Members), this vegetable is outside the comfort zone of many people.

Although it takes a little TLC, once you’ve made peace with eggplant, this savory, versatile vegetable might just become a favorite.

How to make Eggplant Taste Good

Hint: don’t cook it like zucchini or yellow squash.

Unlike summer squash, eggplant is much more spongy and absorbs MUCH more oil. If you simply try to saute eggplant you’ll be sorely disappointed. Instead, there are basically two options for cooking eggplant:

1. Salt the eggplant to “sweat” the extra water out. Dry with a paper towel before cooking (roasting or grilling)

2. Use a lot of oil

In fact, this recipe for Savory Eggplant over Rice uses the second trick: a lot of oil. This saves you time from salting and waiting and sweating the eggplant, but it also offers extra nutrition. Because this main dish features vegetables instead of animal protein, extra fat not only gives this dish incredibly creaminess and umami flavor but it also helps fill you up and keep you full.

Step-by-Step Recipe for Savory Eggplant & Onions over Rice

To make this dish, slice one yellow onion thinly and set aside. Heat a large sauté pan over medium-high heat. Once hot, add one-fourth cup olive oil and onions. Cook 8-10 minutes until onions are soft and translucent.

Meanwhile, cut two eggplant into 1-inch cubes and cut 8 ozs white mushrooms into quarters. Once onion cooks until translucent, add eggplant and mushrooms, an additional one-fourth cup of olive oil, and a half teaspoon of salt. Stir well to coat eggplant with oil and cook until eggplant is very tender – even a little mushy; it will cook down significantly.

Serve hot over brown rice (if you’ve never tried making brown rice before, try this recipe.)

Ready for more tasty, healthy recipes that use seasonal produce? Try a FREE 2 week trial of Peas & Hoppy Meal Guide Membership and download your first meal plan today.

Downloadable Recipe for Savory Eggplant & Onions over Rice

Ingredients

• 1 yellow onion (sliced thinly)

• 1/2 c. olive oil, divided

• 2 eggplant (cut into 1-inch cubes)

• 8 ozs white mushrooms (cut into quarters)

• 1/2 tsp. salt

Instructions

1. Slice onions into thin wedges. Heat a large sauté pan over medium heat. Once hot, add half of the oil and onions. Cook 10-15 minutes until onions begin to cook down and become translucent, stirring occasionally.

2. While onions cook, cut eggplant into 1-inch cubes (do not peel) and cut mushrooms into quarters. Once onions have begun to cook down, add eggplant, mushrooms, remaining oil, and remaining salt to onions, stirring to evenly coat eggplant with oil.

3. Cook until eggplant is very tender and has absorbed all of the oil, about 15 minutes. Serve over brown rice, jasmine rice, or cauliflower rice for lower carb option.

Serves 4 – Serving Size: 1 cup eggplant & onions – Nutrients per serving: 331 calories — 28g total fat — 4g saturated fat — 0g trans fat – 0mg cholesterol — 305mg sodium — 21g total carbohydrates — 10g fiber — 13g sugar — 5g protein

Ready for more tasty, healthy recipes that use seasonal produce?
Try a 2 week free trial of Peas & Hoppy Meal Guide Membership and download your first meal plan today!