Eggplant, commonly known as brinjal for baingan in Hindi, is a versatile and beloved vegetable. In this blog, we will delve into the nutritional value and health benefits of eggplant, along with its diverse culinary applications in our daily meals.
Nutritional value of Brinjal
One cup of raw eggplant (82 grams [g]) provides:
- 5 Calories
- 1 g Fat
- 6 mg Sodium
- 8 g Carbohydrates
- 4 g Fiber
- 9 g Sugars
- 8 g Protein
- 2 mg Manganese
- 188 mg Potassium
Also Read: The Fiber and Vitamins in Spinach for Kids
Also Read: The Importance of Eating a Rainbow of Vegetables for Kids’ Health
Health benefits of Brinjal
- Medicinal purpose: Known as the “Father of Modern Medicine” Brinjal is used in Ayurvedic medicine to treat diabetes and high blood pressure. Every part of the eggplant is seen to have health benefits – the root, stalk, leaves, and dried shoots. Brinjal extracts are used to heal wounds and cuts. Brinjal also induces appetite and reduces phlegm in the body.
- Good for heart health: Brinjal is full of Vitamin B-6, fibre, potassium, and phytonutrients like flavonoids. These aid in keeping your blood pressure steady and lower your cholesterol.
- Prevents obesity: Brinjals are low in calories but high in nutrients. This low-calorie, high-nutrient combination makes brinjals suitable for a weight management diet.
- Good for brain health: The phytonutrients in Brinjals, help protect your cell membranes. This contributes to memory function and neural health.
- Keeps bones healthy: Brinjal contains essential minerals for maintaining strong and healthy bones like
- Calcium
- Magnesium
- Phosphorus
Vitamin K helps in
- Bone mineralization
- Helps prevent bone loss
- Aids in digestion: Brinjal contains both soluble and insoluble fibre, which can help
- Promote regular bowel movements
- Prevent constipation
- Support a healthy gut microbiome.
- Regulate digestion by softening stool
- Prevents Anaemia: Brinjals are high in iron content that helps overcome anaemia.
- Reduces stress: The Vitamin B6 in brinjals reduces stress by production of serotonin, known as the ‘feel-good’ hormone.
- Boosts immunity: Vitamin C strengthens the immune system.
- Improves eye health: Brinjals are a good source of lutein, an antioxidant that prevents vision loss and blindness.
Also Read: The Role of Pears in Promoting Digestive Health for Children
Incorporating Brinjal into the diet
Brinjal is a kitchen favourite used in various delicacies around the globe. They come in various colours, shapes, and sizes, with over 15–20 different varieties originating from different countries. From the classic Italian dish Eggplant Parmesan to the famous Middle Eastern dip Baba Ghanoush, and India’s Baingan Bharta, brinjal is highly adaptable in the culinary world. Eggplants often replace meat in vegetarian and vegan cuisines. They can be roasted, caramelised, grilled, or sautéed to make a satisfying dish. Their skin, crispy when cooked, and their interior, tender and creamy, offer a combination that few vegetables possess. Here are a few popular dishes.
- Brinjal Curry: An authentic Indian dish featuring brinjal cooked in a fragrant blend of spices, perfect with roti or rice.
- Brinjal Bhajiya: Slice large brinjals, dip into gram flour batter and deep fry.
- Brinjal cutlets: Combine brinjal with other vegetables, mint leaves, onion paste, and spice powders. Mix into a dough for cutlets and shallow fry.
- Baingan ka bharta: Roast the brinjal and make the pulp. Add garlic, onions, tomatoes, and spices to cook. Serve hot with rotis.
- Ringna Vatana: A Gujarati dish, made by combining marinated brinjal and green peas. Add spices and coriander paste to make it spicy.
- Bharwan Baingan: A Punjabi dish, made by stuffing brinjal with spicy gram flour mixture and pressure cooked.
- Baingan dip: A creamy and flavorful dip made from roasted eggplants, tahini, garlic, lemon juice, and spices.
- Brinjal Jam: Combining brinjal with sugar and lemon juice creates a unique, delicious jam that pairs well with toast or cheese.
- Brinjal Chips: Slice the eggplant thinly. Spray with olive oil and sprinkle the seasonings. Bake until brown.
- Brinjal and Goat Cheese Salad: A fresh and tangy salad that combines grilled brinjal pieces with crumbled goat cheese, lettuce, and a simple vinaigrette.
Storage and safety
Once cut, eggplants begin to deteriorate quickly. Hence one should not slice into it until they are ready to cook with it. You can store a whole eggplant in the freezer for up to 12 months. Wrap it in an airtight freezer bag before storing it.
Brinjal is undoubtedly a food of great value. Incorporating brinjal into your diet can certainly give you a healthful culinary experience.
At EuroSchool, educators and staff promote healthy eating habits to help students develop a well-balanced diet and lifelong health. We emphasise the benefits of consuming vegetables like brinjal through healthy eating initiatives which contribute to their overall health and well-being.
