The Power of Purple: Why Eggplant Deserves a Spot on Your Plate

By Ann Marie Ranney

Where Does This Purple Plant Come From?

Although the eggplant’s origin is often debated, it is thought to have originated over 4000 years ago in South Asia and Africa before spreading to the Middle East, Europe, and then eventually the Americas. While it is most often considered a vegetable, it is classified as a berry due to its internal edible seeds. Eggplant belongs to the nightshade family, which also includes relatives such as tomatoes, peppers, and potatoes. Now you may be wondering where the eggplant got its unique name. Its name arose in 1763 due to its egg-like shape. The early eggplants resembled small white goose eggs, which then developed into what we now know as the eggplant! The eggplant has a multitude of other names based on its location in the world; these include garden eggs, aubergine, melanzana, or brinjal.

Eggplants have had a long battle to gain a positive reputation in the culinary space. They were considered poisonous in the Middle Ages and harbored an evil reputation. Spanish cookbooks from the 14th century often portrayed hateful ideas about eggplants, calling them the disdainful apple and seeing them only fit for peasants. The eggplant was even prohibited in England!

People went so far as to say that they caused illnesses such as leprosy and epilepsy. Fortunately, these ideas have been left in the past and eggplant has proven it’s not evil, is delicious, and offers several nutrition benefits!

When Are Eggplants in Season?

The season is now! July through October is the best chance to get the most out of the eggplant season. They prefer warm climates with ideal temperatures ranging from 70-85 degrees and up to eight hours of direct sunlight daily for optimal growth. These conditions allow the plant to grow tall and can even reach 4 feet tall! The plant itself can live up to three years, but most are an annual crop and only live for about a year. China and India take the lead for the top contributors in eggplant production. Additionally, the United States is the top importer of eggplants, and in 2024 there were roughly 100,000 tons of eggplant imported into the US.

What Are the Health Benefits of Eggplants?

Not only does eggplant add a pretty color to your dish, but it also provides a multitude of nutrition benefits!

• Fiber: One cup of cooked eggplant provides 2-3g of fiber! Fiber helps aid in digestion and healthy bowel movements, improving cholesterol levels, and regulating blood sugar.
• Antioxidants: Antioxidants help keep the body cells from being damaged. The beautiful purple color comes from anthocyanins, a pigment that may help decrease inflammation and even reduce the risk of heart disease and certain cancers. These benefits are why it is recommended to eat a colorful diet – read more about antioxidants here.
• Manganese: This is an essential mineral for humans. Its role is to aid in wound healing and bone formation. One cup of eggplant offers roughly 10% of our daily manganese needs. This mineral is found in the skin, so don’t remove it to maximize the manganese content!
• Vitamin B6: This vitamin plays a role in metabolism, or how the body utilizes nutrients to fuel body cells and processes. Consuming vitamin B6 may also play a role in brain development and help the body produce antibodies, which are critical cells for the immune system.

How Many Different Eggplants Are There?

No two eggplants are the same! There are many different shapes, sizes, and colors of eggplants to enjoy. To name a few, we have the Thai eggplant, which is small and ball-like shaped, the Chinese eggplant, slender and purple, or the Fairy Tale eggplant with a beautiful purple and white skin. The most common version of the eggplant in North America is the Globe eggplant, which is deep purple and shiny. All these varieties offer a mix of bitterness, sweetness, or earthiness, it just depends on the one you pick! Japanese and Indian eggplants are on the sweeter end of the scale, whereas the earthier options include Globe and Thai eggplants.

Beyond the variety of eggplant, taste can also differ based on their belly button indentation, which can be found on the bottom of the eggplant. Shallow belly buttons indicate a lower number of seeds and a less bitter taste. A deeper belly button will provide a generous number of seeds that bring a bitter flavor. To eliminate or reduce this characteristic, add salt and/or remove the seeds before eating. Salt helps remove moisture and decreases the sogginess, perfect for getting a crispier eggplant after baking, grilling, or sautéing.

Tips for Purchasing the Perfect Eggplant:

1. When purchasing a Globe eggplant, look for the belly button to gauge its bitterness.
2. Pick an eggplant with a firm skin and one that has a little give when squeezed.
3. Avoid wrinkled skin on eggplants as those are dehydrated.
4. The cap and stem should be green, this indicates freshness.

Purchasing eggplant alternatives: Frozen eggplant cubes can be found in your local grocery store’s frozen section. Additionally, olive oil-packed eggplant can be found at specialty grocery stores or purchased online.

How to Store Your Eggplant:

After purchase: Store in a cool, dry place out in the open and use it within 2-3 days.

Refrigerator: Avoid storing it here due to the eggplant’s sensitivity to the cold. It will change the texture and get mushy.

Frozen: Only freeze the eggplant when it is included in a dish or partially cooked before freezing to avoid a mushy and watery texture.

*If planning on freezing an eggplant dish, such as eggplant parmesan, prepare eggplant as usual, and bake. Let the dish cool, cover in plastic wrap, and store in a freezer friendly dish.

Preparation and Cooking Tips:

• Washing and cutting: Rinse the eggplant in cool water before chopping. The skin is edible and offers nutrition benefits but can be removed for taste/texture preference or based on your recipe. To chop an eggplant, first cut off the stem and then slice, cube, shave or dice.
• Removing bitterness: Cut the eggplant in half lengthwise and then salt the entire eggplant. Let it sit for 30 minutes. Thoroughly wash the salt off before cooking.
• Texture: The spongy texture of an eggplant is due to the air pockets. However, when cooked, these pockets collapse, leading to a creamy texture that is perfect for dips.
• Crispiness: To add an extra crisp factor to your eggplant, at the end of roasting, switch the oven to broil to get a nice golden-brown crunch.
• Microwaving: Place the cut eggplant in the microwave to soften the texture and draw out moisture. This preparation helps prevent it from absorbing too much oil and can be helpful to do before sautéing.

Pairing Recommendations:

The wonderful thing about eggplant is that it is amazing at taking on spice! The eggplant’s pores are like sponges, which is great for absorbing a lot of flavor. Here are some ideas:

Sesame: Tahini (sesame paste) or sesame seeds can provide a nutty flavor that pairs well with eggplant. Baba Ghanoush, a famous Middle Eastern dish, combines both eggplant and tahini to create a beautiful harmony of flavors.

Garlic: Who doesn’t love garlic? This ingredient is in almost everyone’s home for a reason. When combined with eggplant, we get a flavor similar to mushrooms. The addition of garlic is a simple way to elevate a dish with only one ingredient!

Tomato and mozzarella: Pairing eggplant with tomato and mozzarella creates Eggplant Parmesan, a classic Italian favorite. The tangy sauce and creamy cheese combo pairs amazingly with the earthiness of the eggplant.

White Chocolate: Eggplant is a fruit after all! This pairing is a little more unusual, but the sweetness of the chocolate can help draw out the eggplant flavors. Try a cardamom chocolate with the eggplant, a play on the savory Baba Ghanoush.

Eggplant Recipe Inspiration:

Fry it, roast it, bake it; the preparation options are endless! Below are eggplant recipes ranging from savory to sweet:

• Switch from savory to sweet with a eggplant chocolate appetizer- try our bruschetta di cioccoalto recipe!
• Toss cubed eggplant in some olive oil, season with salt, and bake for 25 minutes for the perfect addition to salads, grain bowls, or even sandwiches and wraps!
• If you are interested in a Mediterranean dish try out our recipe of the month: turmeric baba ghanoush!
• You can even make eggplant pizza as a fun vegetable side dish – make slices of eggplant into the “pizza” crust and then add sauce and your favorite pizza toppings.

Eggplant Fun Fact:

In Japan, the eggplant is a symbol of good luck! It is thought that if you dream about eggplants on the first night of the New Year you will have good luck in the upcoming year. The tradition started roughly 400 years ago in the Edo period.

About the Author

Ranney is from Houston, Texas and in her last semester at CSU, studying Food Science and Human Nutrition. She has specific interests in cooking, working with people, and anything in the food realm. In her free time she likes embroidering clothes and doing puzzles! One fun fact about Ranney is her favorite fruit is strawberries!

More Information

For additional resources for healthy eating, check out these programs from our registered dietitian nutritionists. Find delicious and healthy recipes on our Recipes page! More health tips are also available at the College of Health and Human Sciences Pinterest board. Lastly, don’t forget to sign up for the KRNC monthly newsletter!