Heart-Healthy Twice Cooked Eggplant

Elevate your plant-based meals with this Heart-Healthy Twice Cooked Eggplant, a flavorful dish bursting with savory and subtly sweet Asian-inspired flavors. This recipe features tender, golden-brown eggplant rounds infused with a delectable sauce made from low-sodium soy sauce, rice vinegar, maple syrup, and sesame oil, ensuring a dish that's both healthy and indulgent. By salting the eggplant to tenderize it and cooking it twice—first to achieve a caramelized exterior and then to coat it in a luscious, thickened sauce—this recipe maximizes flavor while keeping sodium and fat to a minimum. Finished with fresh green onions and toasted sesame seeds, this vibrant dish is perfect as a side or served over brown rice or quinoa for a satisfying, heart-friendly entrée. Quick to prepare in under 40 minutes, it’s a must-try for anyone seeking a wholesome and delicious meal.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 medium-sized eggplants
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon maple syrup
• 2 teaspoons sesame oil
• 3 cloves garlic
• 1 teaspoon fresh ginger
• 2 green onions
• 0.25 teaspoons red chili flakes
• 1 teaspoon cornstarch
• 2 tablespoons water
• 1 teaspoon toasted sesame seeds
• 2 teaspoons cooking oil (avocado or olive oil)

Directions

Step 1

Cut the eggplants into thick rounds (about 1/2 inch) and then into half-moons. Sprinkle them lightly with salt and set aside to draw out moisture for 10 minutes. Pat them dry with a clean towel.

Step 2

In a small bowl, combine the low-sodium soy sauce, rice vinegar, maple syrup, sesame oil, minced garlic, grated ginger, and red chili flakes. Stir to create the sauce.

Step 3

Mix the cornstarch and water in a separate small bowl to create a slurry. Set aside.

Step 4

Heat 1 teaspoon of cooking oil in a large non-stick skillet over medium heat. Add the eggplant in a single layer (work in batches if needed) and cook until golden brown on both sides, about 3-4 minutes per side. Remove from the pan and set aside.

Step 5

In the same skillet, heat the remaining 1 teaspoon of cooking oil. Add the minced garlic and grated ginger from the sauce mixture, cooking for 30 seconds until fragrant.

Step 6

Return the cooked eggplant to the skillet, pour the prepared sauce over it, and cook for about 2 minutes, stirring to coat the eggplant evenly.

Step 7

Add the cornstarch slurry to the skillet and stir continuously until the sauce thickens to your desired consistency, about 1 minute.

Step 8

Turn off the heat, sprinkle the cooked dish with green onions (sliced thin) and toasted sesame seeds.

Step 9

Serve warm as a side dish or over a bed of brown rice or quinoa for a heart-healthy, complete meal.

Nutrition Facts

Serving size	(772.7g)

Amount per serving	% Daily Value*
Calories	591.9

Total Fat 39.4g	0%
Saturated Fat 5.4g	0%
Polyunsaturated Fat 11.7g
Cholesterol 0mg	0%
Sodium 1023.9mg	0%
Total Carbohydrate 58.7g	0%
Dietary Fiber 19.8g	0%
Total Sugars 31.8g
Protein 11.6g	0%

Vitamin D 0IU	0%
Calcium 128.6mg	0%
Iron 3.7mg	0%
Potassium 1516.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 55.8%

Protein: 7.3%

Carbs: 36.9%