Eggplant, Cooked (Diced/Mashed)

99 g
35 Calories
Vegetables
Insight

Eggplant, Cooked (Diced/Mashed) is a deeply versatile and beloved vegetable cherished for its tender, melt-in-your-mouth texture and mildly earthy, slightly sweet flavor profile. When cooked down into a diced or mashed preparation, the spongy flesh transforms into a remarkably creamy consistency that expertly absorbs the rich spices, oils, and sauces it is paired with. This culinary chameleon is a staple in diverse global cuisines, serving as the star ingredient in savory Middle Eastern dips like baba ganoush, comforting French stews like ratatouille, and robust Italian pasta sauces. Because it naturally takes on the character of its surrounding ingredients, it functions beautifully as both a substantial plant-based main course and a complementary side dish, adding satisfying volume and velvety richness to any meal without overpowering the palate.

Culinary & Storage Tips

Selection

When preparing your own, choose firm, glossy eggplants that feel heavy for their size to minimize bitterness. If buying commercially prepared mashed eggplant, check the label to avoid excess sodium or heavy oils.

Storage

Store cooked diced or mashed eggplant in an airtight container in the refrigerator for 3 to 5 days, or freeze flat in freezer-safe bags to save space and preserve it for up to 6 months.

Healthy Uses

  • Blend mashed eggplant with minced garlic, lemon juice, and a touch of tahini for a nutrient-rich, traditional baba ganoush dip.
  • Mix diced cooked eggplant into marinara or curry sauces to add volume, fiber, and a rich, meaty texture to your meals.
  • Fold mashed eggplant into lean meatball, turkey burger, or veggie patty mixtures to keep them moist while secretly boosting vegetable intake.

Macronutrients

Per Serving

0.9g Protein · 8.6g Carbs · 0.2g Fat

Micronutrients

NutrientAmount
Calcium
Choline
Copper
Folate (B9)
Iron
Magnesium
Manganese
Niacin (B3)
Phosphorus
Potassium
Riboflavin (B2)
Selenium
Sodium
Thiamin (B1)
Vitamin A
Vitamin B12
Vitamin B6
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Zinc

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Frequently Asked Questions

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