Low Sodium Stir-Fried Eggplant with Garlic and Soy

Transform your weeknight dinner routine with this irresistibly flavorful Low Sodium Stir-Fried Eggplant with Garlic and Soy. This healthy twist on a classic stir-fry recipe combines tender, caramelized eggplant with aromatic garlic, a touch of fresh ginger, and a savory low-sodium soy sauce glaze (or coconut aminos for an even lighter option). Perfectly balanced with a hint of sesame oil and a splash of rice vinegar, this dish is rich in flavor without the excess sodium. Ready in just 30 minutes, it’s an easy, gluten-free option that pairs perfectly with steamed rice or your favorite grain. Whether you're looking for a nutritious side dish or a satisfying plant-based main course, this recipe is as versatile as it is delicious.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 2 medium (about 1.5 lbs total) Eggplant
• 4 cloves Garlic
• 2 stalks Green onion
• 2 tablespoons Low-sodium soy sauce (or coconut aminos for lower sodium)
• 1 teaspoon Rice vinegar
• 1.5 tablespoons Sesame oil
• 1 teaspoon Cornstarch
• 2 tablespoons Water
• 1 tablespoon Vegetable oil
• 1 teaspoon Fresh ginger (optional, grated)

Directions

Step 1

Rinse and dry the eggplants. Slice them into half-inch thick rounds, then cut each round into quarters.

Step 2

Peel and finely mince the garlic cloves. Slice the green onions into thin rounds, separating the white and green parts.

Step 3

In a small bowl, mix the low-sodium soy sauce (or coconut aminos), rice vinegar, water, and cornstarch. Stir until the cornstarch is dissolved and set aside.

Step 4

Heat a large skillet or wok over medium-high heat. Add the vegetable oil and allow it to heat up for about 30 seconds.

Step 5

Add the garlic and the white parts of the green onion (and ginger, if using) to the skillet. Stir-fry for 30 seconds until fragrant, being careful not to burn the garlic.

Step 6

Add the eggplant pieces to the skillet. Stir-fry for 5-7 minutes, ensuring all pieces are evenly coated in oil and garlic. If the skillet becomes too dry, add a tablespoon of water to help soften the eggplant.

Step 7

Once the eggplant is tender and lightly browned, reduce the heat to medium. Give the soy sauce mixture another stir and pour it over the eggplant. Stir quickly to coat all pieces evenly.

Step 8

Cook for another 2-3 minutes, allowing the sauce to thicken and glaze the eggplant.

Step 9

Drizzle sesame oil over the eggplant and stir. Remove the skillet from heat and sprinkle the green parts of the green onion on top.

Step 10

Serve hot as a side dish or over steamed rice for a complete meal.

Nutrition Facts

Serving size	(1506.9g)

Amount per serving	% Daily Value*
Calories	723.9

Total Fat 36.8g	0%
Saturated Fat 5.4g	0%
Polyunsaturated Fat 18.3g
Cholesterol 0mg	0%
Sodium 2736.5mg	0%
Total Carbohydrate 96.2g	0%
Dietary Fiber 44.7g	0%
Total Sugars 52.3g
Protein 17.7g	0%

Vitamin D 0IU	0%
Calcium 181.6mg	0%
Iron 4.3mg	0%
Potassium 3681.7mg	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: 42.1%

Protein: 9.0%

Carbs: 48.9%