Low Sodium Stir Fried Eggplant
Discover a vibrant, heart-healthy twist on a classic dish with this Low Sodium Stir Fried Eggplant recipe that's bursting with flavor and easy to prepare. Perfect for those watching their salt intake, this dish combines tender eggplant, crisp red bell peppers, and fragrant aromatics like garlic and ginger with a tangy, low sodium soy sauce-based glaze for a delicious balance of savory and sweet. Ready in just 30 minutes, the recipe highlights smart cooking techniques like stir-frying in sesame oil to achieve a rich, nutty flavor while keeping it light. Serve as a side dish or pair with steamed rice or quinoa for a nutritious and satisfying meal. Garnished with fresh cilantro and green onions for a pop of color, this stir-fry is as visually appealing as it is delicious—a must-try for healthy, quick dinner ideas!
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Recipe Information
Ingredients
- 2 medium Eggplant
- 1 tablespoon Sesame oil
- 2 tablespoons Low sodium soy sauce
- 1 tablespoon Rice vinegar
- 2 cloves Garlic
- 1 teaspoon Ginger
- 2 stalks Green onion
- 1 medium Red bell pepper
- 1 teaspoon Cornstarch
- 2 tablespoons Water
- 0.25 teaspoon Crushed red pepper flakes
- 2 tablespoons Fresh cilantro (optional, for garnish)
Instructions
Cut the eggplants into bite-sized cubes, about 1-inch pieces. Place the cubes in a colander, sprinkle lightly with water, and let them sit while you prepare the other ingredients.
Mince the garlic and grate the ginger. Slice the green onions thinly, separating the white parts from the green parts. Julienne the red bell pepper into thin strips.
In a small bowl, whisk together low sodium soy sauce, rice vinegar, cornstarch, water, and red pepper flakes. Set aside.
Heat a large non-stick skillet or wok over medium heat. Add the sesame oil and swirl to coat the pan.
Pat the eggplant pieces dry with a clean kitchen towel or paper towel, then add them to the hot skillet. Stir-fry for 5-7 minutes, stirring frequently, until the eggplant begins to soften and brown.
Add the minced garlic, grated ginger, and the white parts of the green onion to the skillet. Stir-fry for 1-2 minutes until fragrant.
Add the red bell pepper strips to the skillet and cook for another 2-3 minutes, stirring frequently, until they are tender but still crisp.
Pour the sauce mixture into the skillet, stirring to coat the vegetables evenly. Cook for 1-2 minutes, or until the sauce slightly thickens and clings to the vegetables.
Remove the skillet from heat and garnish with the green parts of the green onion and chopped fresh cilantro if desired.
Serve immediately as a side dish or over steamed rice or quinoa for a complete meal.
Nutrition Facts
Calories |
457 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.4 g | 21% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 6.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2327 mg | 101% | |
| Total Carbohydrate | 73.3 g | 27% | |
| Dietary Fiber | 33.1 g | 118% | |
| Total Sugars | 39.8 g | ||
| Protein | 14.8 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 144 mg | 11% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 2741 mg | 58% | |
*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.
