Heart-Healthy Stir-Fried Eggplant with Garlic and Soy
Savor the rich, umami-packed flavors of Heart-Healthy Stir-Fried Eggplant with Garlic and Soy—a quick and wholesome dish perfect for any meal. This recipe showcases tender, bite-sized cubes of eggplant stir-fried to perfection in heart-smart olive oil, then coated with a luscious, low-sodium soy sauce blend infused with garlic, rice vinegar, and a touch of maple syrup for natural sweetness. With a preparation time of just 25 minutes, this weeknight-friendly dish is both satisfying and nutritious. Garnished with fresh green onions, sesame seeds, and cilantro, it’s as visually appealing as it is delicious. Serve it as a flavorful side or over a bowl of brown rice or quinoa for a balanced, plant-based main course that prioritizes both taste and heart health.
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 2 medium (about 1 pound total) Eggplant
- 2 tablespoons Olive oil
- 4 cloves, minced Garlic
- 2 tablespoons Low-sodium soy sauce
- 1 tablespoon Rice vinegar
- 1 teaspoon Maple syrup
- 1 teaspoon Cornstarch
- 3 tablespoons Water
- 2 stalks, thinly sliced Green onions
- 1 teaspoon (optional for garnish) Sesame seeds
- 2 tablespoons, chopped (optional for garnish) Fresh cilantro
Directions
Step 1
Wash the eggplants and cut them into bite-sized cubes (about 1-inch pieces). No need to peel the skin as it’s nutrient-rich but remove the ends.
Step 2
In a small bowl, whisk together the low-sodium soy sauce, rice vinegar, maple syrup, cornstarch, and water until smooth. Set aside for later.
Step 3
Heat 1 tablespoon of the olive oil in a large non-stick or cast-iron skillet over medium-high heat.
Step 4
Add half of the cubed eggplant in a single layer and stir-fry for 3-4 minutes until lightly browned and beginning to soften. Remove this batch and repeat with the second tablespoon of olive oil and the remaining eggplant cubes. Transfer all cooked eggplant to a plate.
Step 5
Using the same skillet, reduce heat to medium and add the minced garlic, cooking for 30 seconds while stirring constantly to avoid burning.
Step 6
Return the cooked eggplant to the skillet and pour in the prepared soy sauce mixture. Stir everything together until the sauce evenly coats the eggplant and thickens slightly, about 1-2 minutes.
Step 7
Remove from heat and garnish with green onions, sesame seeds, and cilantro, if using.
Step 8
Serve hot as a side dish or over steamed brown rice/quinoa for a complete, heart-healthy meal.
Nutrition Facts
| Serving size | (1084.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 589.5 |
| Total Fat 31.5g | 0% |
| Saturated Fat 4.9g | 0% |
| Polyunsaturated Fat 4.1g | |
| Cholesterol 0mg | 0% |
| Sodium 2166.6mg | 0% |
| Total Carbohydrate 72.1g | 0% |
| Dietary Fiber 30.7g | 0% |
| Total Sugars 39.6g | |
| Protein 15.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 144.4mg | 0% |
| Iron 4.5mg | 0% |
| Potassium 2410.9mg | 0% |
Source of Calories