Heart-Healthy Stir-Fried Eggplant with Garlic and Soy
Savor the rich, umami-packed flavors of this Heart-Healthy Stir-Fried Eggplant with Garlic and Soy, a quick and wholesome dish perfect for weeknight dinners. Featuring tender, bite-sized eggplant tossed in a savory-sweet sauce made with low-sodium soy sauce, rice vinegar, and a hint of maple syrup, this recipe is designed to be both delicious and nutritious. The use of olive oil and fresh garlic enhances its heart-healthy appeal, while optional garnishes like sesame seeds and fresh cilantro add a pop of color and extra flavor. Ready in just 25 minutes, this versatile dish can be served as a vibrant side or paired with steamed brown rice or quinoa for a satisfying plant-based meal. Healthy eating has never been this flavorful!
Log this recipe in SnapCalorie
Recipe Information
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
Instructions
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.
In a small bowl, whisk together the low-sodium soy sauce, rice vinegar, maple syrup, cornstarch, and water until smooth. Set aside for later.
Heat 1 tablespoon of the olive oil in a large non-stick or cast-iron skillet over medium-high heat.
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.
Using the same skillet, reduce heat to medium and add the minced garlic, cooking for 30 seconds while stirring constantly to avoid burning.
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.
Remove from heat and garnish with green onions, sesame seeds, and cilantro, if using.
Serve hot as a side dish or over steamed brown rice/quinoa for a complete, heart-healthy meal.
Nutrition Facts
Calories |
590 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2167 mg | 94% | |
| Total Carbohydrate | 72.1 g | 26% | |
| Dietary Fiber | 30.7 g | 110% | |
| Total Sugars | 39.6 g | ||
| Protein | 15.6 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 144 mg | 11% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 2411 mg | 51% | |
*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.
