How I cook eggplant on the stove with virtually no oil!
Anybody who has ever cooked eggplant knows they’re greedy oil-sucking sponges. So here’s how I cook them on the stove using very little oil – less than 1/2 teaspoon of oil for a WHOLE eggplant! Basically, I cook them the same way I do Asian dumplings – seared then pan-steamed. So you just need to spray the eggplant with oil before cooking in a dry pan. Works a treat, super fast, and ultra healthy. It’s also a great method to cook thick slabs of eggplant on the stove which can be a bit tricky to do without burning the surface! So while today’s post might seem a little out of place amongst the usual meal recipes I share, I think it’s a really useful one that will serve you well for the rest of your life. Plus, I’m sharing a whole bunch of ways to serve this pan fried eggplant. Spend those calories you saved while cooking the eggplant on the toppings to turn it into a tasty meal!! Here’s a little preview of some of a couple: Caprese Eggplant (left) and Hainanese Eggplant (right).
Ingredients
If you give me oil, salt and pepper for free, then this is a ONE ingredient recipe – just eggplant!!
Eggplant types – This recipe will work for large or small eggplants, including Asian eggplants. You need to cut them into rounds or lengthwise into long slabs so there is at least one cut face that sits flat on the pan, so it cooks through. For Asian eggplants, I just split them in half lengthwise.Thickness – Cut the eggplant up to 2 ½ cm / 1” thick. You’ll be amazed how quickly it cooks through! After searing the surface, it only takes about 2 minutes for the middle to become soft using the pan-steaming method.
Oil spray – This is the best way to get oil coverage using very little oil. I tried to measure it out and I used less than ½ teaspoon oil across 8 slices of eggplant, spraying generously. I like using olive oil spray because it has better flavour.But if you don’t have or prefer not to use spray, just brush oil on. You’ll need about 2 tablespoons for 8 slices. Use any oil you want – olive oil, vegetable, canola, coconut oil, even melted butter. Adding other flavours – This recipe is a blank canvas you can take in many directions! Sprinkle the eggplant with a seasoning (paprika, onion and garlic is a foolproof combination) or brush with harissa paste mixed into the oil.
For today’s recipe, I’m searing the eggplants with just salt and pepper then providing a list of options for how to serve it with sauces and toppings. Just wait until you see all the possibilities! Thickness – Cut the eggplant up to 2 ½ cm / 1” thick. You’ll be amazed how quickly it cooks through! After searing the surface, it only takes about 2 minutes for the middle to become soft using the pan-steaming method. But if you don’t have or prefer not to use spray, just brush oil on. You’ll need about 2 tablespoons for 8 slices. Use any oil you want – olive oil, vegetable, canola, coconut oil, even melted butter.
How to cook eggplant on the stove – with very little oil!
You’ll need a large frying pan with a lid for this recipe. I use the lid of a large pot which is larger than my pan. You could also use a large baking tray or another frying pan. Anything to trap the steam in! Once cooked, transfer to a serving plate! You can eat it as is – delicious, because eggplant is so ridiculously juicy inside and you seasoned it with salt and pepper. But see below for a whole bunch of other ways to serve this! Note on thickness: This method is to cook thick slices of eggplant. If you are after thin slices, say 5mm / 0.2” thick, there’s no need to pan steam. Just spray with oil and pan sear, it will only take a couple of minutes on each side to cook through. At this stage, the eggplant will still be completely raw inside.
Suggestion for ways to serve pan-fried eggplant
If I want to do a little more but still keep things effortless, I just add a swish of extra virgin olive oil, sea salt flakes and a squeeze of lemon. If I’m cooking to impress, I might even sprinkle over a few parsley leaves – going all out! 😂 This is picture above. (To take it over the top, add a shower of parmesan. So good!) But, if you want to make your eggplant-eating life even more exciting, here’s a list of suggestions. Just wait until you see the variety of possibilities!
1. Chilli crisp eggplant
The fastest way to dress up pan-fried eggplant: add a good smear of your favourite chilli crisp! (My go-to store bought Chilli Crisp is Lao Ganman “Angry Auntie” which is a worldwide favourite).
2. Caprese Eggplant
Topped with tomato, basil, crumbled goats cheese or feta with a drizzle of balsamic glaze. I especially like eating this on toast!
3. HAINANESE Eggplant
Named as such because it’s served with the Hainanese Chicken ginger shallot sauce plus a drizzle of sriracha. And it’s amazing! Ginger shallot sauce recipe here.
4. SAUCE VIERGE
Bright Mediterranean flavours in this olive-tomato-garlic-herb vinaigrette style modern French salsa-sauce that I love serving with seared tuna steak. It works so well with eggplant! Sauce Vierge recipe here.
5. DUKKAH WITH TAHINI YOGURT SAUCE
I really need to share our dukkah recipe with you! For now, use store bought. 🙂 Use the tahini sauce from this recipe.
6. WITH A MOUNTAIN OF PARMESAN BREADCRUMBS
A slather of garlic yogurt sauce and a mound of garlic parmesan panko is a ridiculously delicious combination of flavours and textures!
7. MORE IDEAS
More toppings – chimichurri, salsa verde, pico de gallo, avocado corn salsa from this recipe Replace the sweet potato steak in this recipe with this pan-fried eggplant Replace the pumpkin in this Roasted Pumpkin with Yogurt Sauce and Pine Nuts Replace the zucchini in this grilled zucchini with Spicy Asian Sauce recipe Pile over lentils ragout, farro salad or Pearl Couscous Salad or lentil salad
And with that, I’m done. Who knew I had so much to say about pan-fried eggplant?? Now for the best part – getting ideas from you. Share, share, share! – Nagi x
Watch how to make it
Life of Dozer
For short trips, I’ll just pop him in the boot which is his preference. He likes to sprawl. But for longer distances, I always belt him up. Safety first!
