Steamed Chinese Eggplant

by dietitian-to-be Rachel Lo

Sharing is caring, so the saying goes. At Chinese restaurants it’s customary to share each dish with the entire table, whether that be a plate of vegetables or a platter of mouth-watering lobster. Sharing allows everyone to try a wider variety of food, lowers the cost of the meal and, most importantly, provides a way for people to connect. The iconic round tables at Chinese restaurants (sometimes topped with lazy susan turntables) create the perfect environment for sharing a plethora of incredible dishes. Overall, Chinese culture emphasizes togetherness, which can be clearly seen in Chinese cuisine. 

Here's a quick, easy and shareable Chinese dish that makes a perfect side for any meal.

 

Ingredients:

4 Chinese eggplants: 

  • These provide vitamins C, K and B6, thiamine, niacin, magnesium, manganese, phosphorus, copper, fibre, folic acid and potassium.

  • Don’t peel the skin! The purple colour of eggplant comes from a group of chemical compounds called anthocyanins. Anthocyanins can also appear red or blue, and they are found in other fruits and vegetables like blueberries, red onions and tomatoes. What’s so good about anthocyanins? Well, they’re basically nutritional superheroes: they have antidiabetic, anticancer, anti-inflammatory, antimicrobial and anti-obesity effects. They also help to prevent cardiovascular disease.

Sauce: 

3 cloves of garlic 

  • Garlic has anti-inflammatory properties, protects the cardiovascular system, helps prevent cardiovascular diseases like hypertension, and even has anticancer activity.

  • Using garlic raw preserves its allicin, an antioxidant that can prevent the growth of bacteria and fungi, and help lower cholesterol.

…So who cares if it gives you bad breath! 

 1 tbsp oyster sauce or 1 tbsp hoisin sauce: 

  • Oyster sauce is a thick, dark brown, caramel-like condiment made from oyster extract. It is sweet and salty but it doesn't have a strong “fishy” or seafood taste ­­– it’s very umami (savoury). Oyster sauce is added to a lot of Asian dishes like stir-fries, noodles and marinades. Vegetarian oyster sauce is also commonly available.

  • Hoisin sauce tastes different from oyster sauce but has a similar colour and consistency. Hoisin sauce is much sweeter and is made from soybeans. It’s perfect for noodles, as a dipping sauce for Vietnamese spring rolls and for brushing on top of meats.

  • Both sauces can be found at any Asian supermarket, but you can definitely try looking in the Asian food section of your local grocery store.

  • Don’t worry about buying a whole bottle – they last for years in the fridge and can be added to many dishes

 1 tbsp soy sauce 

  • “Is soy sauce bad for you?”

    • All foods belong in a healthy diet. Though soy sauce can be high in sodium, our bodies need salt to survive! Salt is responsible for muscle contractions, nerve impulses and the healthy balance of water and minerals in the body. Also, a little goes a long way with soy sauce, so we only consume small amounts at a time. So, there’s no need to worry about too much sodium. Low sodium soy sauce is another alternative, if you are worried about limiting salt in your diet.

 1 tsp sesame oil 

·       Sesame oil helps us absorb the fat-soluble Vitamin K found in eggplants, but it also adds a great nutty, toasted flavour. 

·       Sesame oil can also be easily found in your local grocery store (check the Asian condiment section) or Asian supermarket. 

Garnish 

1-2 stalks of green onions (scallions) (optional) 

·       Scallions, like garlic, contain the antioxidant allicin, and they’re high in vitamins C, B1, B2 and B3.

 

Steps 

  1. Wash the eggplants and remove their stems. Then wash the green onions and cut off the roots. Finally, peel the garlic.

  2. Cut the eggplant crosswise, into 2-inch-long sections. Then, slice each cylinder lengthwise into 4 wedges.

  3. Place the cut eggplant onto a large microwave-safe plate, skin side down, in a single layer. Pour 1 tbsp of water onto the eggplant and place a second plate on top. Microwave the eggplant with the plate on top for 2-4 minutes, or until the eggplant is soft. The skin of the eggplant should have turned from purple to brownish in colour.

Or 

Boil water in a steaming dish, wok or pot of your choice. Place the eggplant, skin side down, in a single layer on a heat-safe dish. Once the water is boiling, place the heat-safe dish into the steamer and steam for 10-15 minutes, until the eggplants are soft. 

4. While the eggplant is cooking, thinly slice the green onions into rounds (the thinner the better). Then mince the garlic. 

5. In a small bowl, mix the garlic, oyster or hoisin sauce, soy sauce and sesame oil, to make a sauce. 

6. When the eggplant is cooked, pour the sauce on top and garnish with the green onions. Serve with rice and a protein of your choice (chicken, beef, pork or tofu) for a balanced meal! 

Adam Weinmann