Low Sodium Twice Cooked Eggplant
Savor the bold, umami-rich flavors of Low Sodium Twice Cooked Eggplant—a healthy twist on a classic dish that's as satisfying as it is guilt-free. This recipe transforms tender, golden-brown eggplant into a flavor-packed marvel by first pan-searing it to perfection and then tossing it in a savory sauce made with low-sodium soy sauce, rice vinegar, and a hint of dark sesame oil. Infused with aromatic garlic, fresh ginger, and a touch of optional red chili flakes for heat, this dish strikes the perfect balance between smoky, tangy, and subtly sweet notes. Garnished with chopped green onions, it's a versatile, low-sodium option that shines as a side dish or vegetarian main course. Ready in just 35 minutes, it's ideal for busy weeknights and pairs beautifully with steamed brown rice or quinoa for a wholesome meal. Perfect for anyone seeking a flavorful, heart-healthy option to elevate their plant-based repertoire!
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Ingredients
- 2 whole Eggplants (medium-sized)
- 3 tablespoons Low-sodium soy sauce
- 2 tablespoons Rice vinegar
- 1 tablespoon Dark sesame oil
- 4 cloves Garlic (minced)
- 1 tablespoon Fresh ginger (grated)
- 3 stalks Green onions (chopped)
- 1 teaspoon Cornstarch
- 3 tablespoons Water
- 0.5 teaspoon Red chili flakes (optional)
- 2 tablespoons Neutral oil (vegetable or avocado oil)
Directions
Step 1
Wash the eggplants and cut them into thick, bite-sized strips or wedges, about 3 inches long and 1 inch wide.
Step 2
In a small bowl, mix low-sodium soy sauce, rice vinegar, sesame oil, cornstarch, and water to create a flavorful sauce. Set aside.
Step 3
Heat 1 tablespoon of neutral oil in a large non-stick skillet or wok over medium-high heat. Once hot, arrange the eggplant pieces in a single layer and cook until golden and softened on each side, about 5 minutes per side. Cook in batches if needed. Remove from the skillet and set aside.
Step 4
Add the remaining 1 tablespoon of oil to the same skillet. Lower the heat to medium and sauté the garlic, ginger, and red chili flakes (if using) for 1 minute until fragrant.
Step 5
Return the pre-cooked eggplant to the skillet and toss to combine with the aromatics.
Step 6
Pour the prepared sauce over the eggplant and stir well to coat. Simmer over medium heat for 3-5 minutes, allowing the sauce to slightly thicken and cling to the eggplant.
Step 7
Top with chopped green onions and serve hot as a side dish or main course. This pairs delightfully with steamed brown rice or quinoa.
Nutrition Facts
| Serving size | (828.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 589.1 |
| Total Fat 42.9g | 0% |
| Saturated Fat 6.2g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 1523.9mg | 0% |
| Total Carbohydrate 49.1g | 0% |
| Dietary Fiber 19.8g | 0% |
| Total Sugars 22.6g | |
| Protein 13.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 103.1mg | 0% |
| Iron 4.0mg | 0% |
| Potassium 1544.8mg | 0% |
Source of Calories