“Brinjals are very filling with virtually no fat. It is packed with fibre when you leave the skin on, as well as vitamins C and K, folate, thiamine, and niacin. However, unlike meat, they are not a source of protein. They also contain magnesium and potassium,” says Sawant. To prepare the vegetable, wash it and cut off both ends. Soak it in a little salt and let it sit for about 30 minutes. The salt will draw out some of the bitterness and also prevent the eggplant from absorbing too much oil and becoming greasy during cooking. Rinse off the salt before cooking. You can then roast, bake, steam or sauté the brinjals.

For Italian meals, bake the brinjals into lasagna or serve with bruschetta. They also make a welcome addition to Thai green or red curries. Further, a grilled brinjal satay with peanut sauce is also a great substitute for meat. “While my favourite preparation is eggplant parmesan, rolling the vegetable in breadcrumbs and frying in oil will add calories and fat. To make a lighter version, bake instead of frying,” she suggests.

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Za’atar spiced roasted brinjal with tahini
Ingredients

>> 2 medium brinjals 
>> 2 tbsp olive oil 
>> 2 tbsp za’atar spice blend 
>> 1/2 pomegranate 
>> A handful of coriander leaves 
>> 3 tbsp tahini sauce 

Method
Pre-heat the oven to 180 degrees C. Mix the oil and za’atar in a small bowl. Cut the brinjals in half lengthways and cover in foil. Lay the brinjals skin-down on a baking tray and cover with the oil mixture. Use your hands to rub this in well. Roast in a preheated oven for 20 minutes, until the brinjals are soft and brown on top. Remove the foil and cook for another 20 minutes. Sprinkle the pomegranate seeds and freshly chopped coriander, and drizzle with tahini sauce to serve.

Maya Pereira Sawant

Vegan eggplant parmigiana
Ingredients 
>> 1 kg brinjal 
>> 1 cup almond flour 
>> 1 /2 cup egg substitute (flax egg)  
>> 2 cups tomato puree 
>> 50 gm vegan ricotta (or almond milk) 
>> 2 tsp garlic powder 
>> 1 tsp nutritional yeast 
>> 1 tsp oregano 
>> Handful of basil leaves 
>> 1/2 tsp black pepper 
>> Rock salt 
>> 30 ml red wine vinegar 
>> 20 ml olive oil 

Method
Peel and cut the eggplant into 1” slices. Season with olive oil, garlic powder and salt, and set aside. Dip each slice in flax egg and then dip in almond flour. Set on a baking sheet and bake for 10 minutes at 180 degrees C. On a heated pot, add olive oil and tomato puree. After three minutes, add garlic powder, nutritional yeast, oregano, basil, vinegar and salt, and cook for another 10 minutes on slow heat until it thickens. Set aside. Cut the skin of the brinjals into thread-like fine slices and air-fry them. 
In a baking bowl, layer the sauce, eggplant, vegan ricotta mixture, sauce and repeat. Top with shreds and parmesan, and bake at 190 degrees C for eight minutes. Garnish with basil and serve.

-Maya Pereira Sawant