Summer Bounty: 4 Delicious Eggplant Recipes

Article posted in: Diet & Nutrition

Whether you’re seeking a fresh spin on spinach, or aren’t sure how to prep potatoes healthy-style, we’re here to help. Our Nutrisystem registered dietitians are using their nutritional know-how to answer any questions you have about food in general, especially fruits and vegetables. Got a food question? Be sure to share your food questions in the comments section below!

Today’s Question:
“Eggplants are so pretty but what the heck do you do with them?”
―Laurie B.

Dietitian Answer:
A member of the nightshade family (which also includes tomatoes, hot peppers and potatoes), eggplants come in various shades of purple and sometimes, green. They are low in calories and are fat-, cholesterol- and sodium-free. Eggplants also provide some folate and potassium, and are a good source of dietary fiber―making them a great addition to your diet. Plus, they’re extremely versatile, and are unlimited on the Nutrisystem program. Here are four simple and tasty ways to enjoy this nutritional powerhouse.

Try an Eggplant Pizza
Makes 2 servings; one serving counts as 3 Vegetables and 1 PowerFuel on Nutrisystem.
4 cups eggplant
Zero-calorie cooking spray, as needed
1 6-oz. can tomato paste
1 14-oz. can fire-roasted tomatoes
1 tablespoon garlic
1 teaspoon Italian seasoning
½ cup low fat shredded mozzarella cheese

1. Slice eggplant into round discs.
2. Spray with cooking spray and season as desired
3. Bake for 20 minutes or until tender
4. Add tomato paste and tomatoes, and top with garlic, seasonings and cheese
5. Bake until warm and cheese is melted

Make Baba Ghanoush
Makes 2 servings; one serving counts as approximately 2 Vegetables and 1 Limited Extra on Nutrisystem.
• 4 cups eggplant
• 2 teaspoons olive oil
• 2 tablespoons lemon juice
• 3 cloves garlic
• 1 teaspoon onion powder
• ¼ teaspoon cumin
• 1 teaspoon fresh parsley

1. Slice eggplant in half and roast in the oven for 45 minutes at 400 degrees
2. Scoop out the inside and discard the skin, then puree in blender with remaining ingredients
3. Enjoy as a dip or as filling for a wrap

Rock a Ratatouille:
Makes 4 generous servings; one serving counts as 3 Vegetables on Nutrisystem.
• 4 cups eggplant, cubed
• Zero-calorie cooking spray, as needed
• 1 cup diced white onion
• 1 cup green bell pepper, diced
• 1 cup red bell pepper, diced
• 4 large tomatoes, diced
• 2 cups zucchini, diced
• 2 cloves garlic, minced (free food)
• Seasonings (to taste)

1. Heat cooking spray over medium heat
2. Add all ingredients but garlic and herbs, cook uncovered for 25 minutes (stir frequently)
3. Add remaining ingredients, stirring frequently until veggies are tender

Prepare a Simple Stir-fry
Makes 4 servings; each serving counts as 3 Vegetables, 1 SmartCarb, 1 PowerFuel and 1 Limited Extra on Nutrisystem.
• 4 cups eggplant, cubed
• Zero-calorie cooking spray, as needed
• 2 cups quinoa
• 1 tablespoon olive oil
• 4 tablespoons balsamic vinegar
• 2 cups carrots, diced
• 2 cups zucchini, chopped
• 2 cups yellow squash, chopped
• 1 cup red bell pepper, chopped
• 2 cloves garlic, minced
• 4 tablespoons basil, chopped
• 2 teaspoons mint, chopped
• 1 cup low-fat feta cheese crumbles


  1. Mix oil and vinegar in a small bowl
  2. Spray nonstick pan or wok over medium-high heat
  3. Add eggplant and carrots, and stir fry until tender (about 3 minutes)
  4. Add zucchini, summer squash, peppers, onion and garlic, and stir-fry until slightly tender (about 2 minutes)
  5. Add quinoa and dressing, and stir-fry 1 minute
  6. Add herbs and desired spices
  7. Remove from heat and add feta cheese