Garden-fresh eggplant shines in Chef Wes’ chickpea recipe

Chef Wes Lieberher, system executive chef at Endeavor Health, has created an original recipe featuring eggplant lightly roasted as part of our new healthy eating summer celebration.

Lieberher is a veteran of the culinary world, and has been featured on several cooking shows, including Guy Fieri’s Diners, Drive-Ins and Dives on Food Network, which featured his work at Beer Belly, a restaurant he helped open in Los Angeles, as well as Superchef Grudge Match on Food Network and ABC’s The Taste.

“Eggplant is one of those vegetables where it’s got to be prepared in a particular way. I like to lightly sauté it with peppers and some garlic,” Chef Wes said. “You’ll never really find me putting a big chunk of eggplant on anything, unless it’s like an eggplant version of chicken parmesan.”

Eggplant is something of an outlier in home kitchens, popular in Italian cuisine but not found many other places on a regular basis, he said.

“Not many people cook it properly,” Chef Wes explained. “The biggest mistake is cooking it too long. If you’re cutting it up and sautéing it, you just need it to be a little light golden brown. Cook it too long and it’ll get mushy.”

Lieberher’s original recipe for September, Roasted Eggplant and Pepper Mediterranean Bowl with Couscous and Chickpeas, includes lightly roasted eggplant with peppers, seasoned chickpeas, couscous and a creamy lemon herb yogurt sauce.

Health benefits of the eggplant

That jewel-toned eggplant ripening in the summer heat is not only tasty, it contains a host of healthy nutrients.

Eggplant is part of the nightshade plant family, which includes tomatoes, potatoes and peppers.

Originally grown in India, white and purple varieties of eggplants were grown in America by the 1800s. Now eggplants grow in dozens of distinct varieties, ranging in size, shape and color.

“Eggplant can be baked, broiled, microwaved, sauteed, grilled, roasted, fried, steamed, stuffed or stewed, just not eaten raw,” said AK Kritt, RD, LDN, community nutrition manager at Endeavor Health.

Since eggplant is a water-rich vegetable, like zucchini and cucumbers, Kritt suggests salting it before cooking it.

“Salting the eggplant makes it taste less bitter and less likely to absorb a lot of oil when cooking,” Kritt said. “To prepare eggplant, cut off the ends and cut it into pieces, with or without the skin. Sprinkle it with salt and let sit for about 30 minutes, then rinse to remove most of the salt and pat the pieces dry.”

Eggplants are a healthy choice because:

• Eggplants have high amounts of folate, potassium, vitamin C and K, and fiber when eaten unpeeled.
• Eggplants are often used as a meat substitute because of their texture, but they don’t contain protein.
• Eggplants were named because early vegetables were white and round like eggs.

When shopping for eggplants, look for vegetables that feel firm with smooth skin and no brown spots or wrinkles. Small to medium-size eggplants typically offer the best flavor.

Store eggplants in the refrigerator for 5 to 7 days uncut.

Grow eggplants in full sun in hot weather for the best result. Water frequently to keep soil moist and add stakes as needed if they become top-heavy with fruit. Harvest your eggplant after 2 to 3 months of growth when the skin is glossy and firm.

Try Chef Wes’ Roasted Eggplant and Pepper Mediterranean Bowl with Couscous and Chickpeas if you’re in an Endeavor Health hospital café during the month of September or make his original recipe yourself at home. Below is his recipe.

“Adding light salt, smoked paprika, something acidic and a little olive oil can make chickpeas go from ‘Why am I eating this?’ to ‘Oh, this is pretty good,’” Lieberher said. “If I’m not adding salt, I’d add lemon juice and seasonings.”

Find more healthy, garden-fresh recipes to make at home.

Roasted Eggplant and Pepper Mediterranean Bowl with Couscous and Chickpeas

Yield: 10 portions
Serving size: 1 entrée bowl

Ingredients:
20 oz couscous, cooked
30 oz roasted eggplant and peppers (recipe below).
20 oz chickpeas
15 oz lemon herb yogurt sauce
5 oz feta, crumbled
2 oz parsley, fresh

Directions:

1. Roast eggplant and peppers until tender and lightly caramelized.
2. Prepare couscous according to instructions of package and fluff well.
3. Season chickpeas lightly and warm or room temp.
4. Prepare lemon herb yogurt sauce.
5. For each bowl, first serve a portion of couscous, then roasted vegetables and chickpeas.
6. Finish with yogurt sauce, feta and parsley.

Roasted Eggplant and Peppers

Ingredients:
3 lbs eggplant, medium, diced
2 lbs mixed bell peppers, diced
3 tbsp olive oil
2 cloves garlic, minced
Salt and pepper to taste

Directions:

1. Toss eggplant and peppers with oil, garlic, salt and pepper.
2. Roast at 425°F until softened and lightly golden. Check vegetables every few minutes.

Seasoned Chickpeas

Ingredients:
2 lbs chickpeas
1 tbsp olive oil
½ tsp smoked paprika
½ tsp kosher salt

Directions:

1. Toss chickpeas with oil and seasoning.

Lemon Herb Yogurt Sauce

Ingredients:
1 ½ cups plain Greek yogurt
2 tbsp lemon juice, fresh squeezed
1 tbsp olive oil
1 tbsp parsley, fresh, chopped
1 tsp oregano, fresh, chopped
1 tsp dill, fresh, chopped
½ tsp granulated garlic
salt and pepper to taste

Directions:

1. Whisk until smooth.