This is a simple gluten-free fried eggplant recipe. Many other vegetables including squash or zucchini can be fried using this recipe.
You can pan fry or deep fry any vegetables battered with this recipe. Contrary to popular belief frying foods can actually be healthy and nutritious if a healthy oil is used. Frying in olive oil may even increase the nutritional content of our meals. A study from 2015 found that vegetables including eggplant, prepared with extra virgin olive oil (EVOO) developed antioxidant profiles of phenols that were not identified in the raw nor boiled forms. “The vegetables were enriched with EVOO phenols transferred from the oil” (del Pilar Ramírez-Anayaa, et. al., 2015). Fatty acids are essential in our diets. Choosing healthy fats can help to improve your health and nutritional status. If you do not have olive oil available avocado oil is a great alternative. Personally, I DO NOT use or recommend highly processed oils such as corn, canola, or soybean oils, GMO or not. These oils are linked to chronic health conditions and should be avoided.
This post may contain affiliate links. Please read my Terms & Conditions and Privacy Policy.
There are many alternative gluten-free baking mixes that can be substituted to batter your eggplant. You could even use gluten-free pancake mix to change it up a bit. If you eat a plant-based diet you can swap the egg wash for coconut oil or another vegan-friendly egg wash alternative. Nutritional values will change if you substitute ingredients. Using Cronometer will allow you to track the nutrition content of your recipe substitutes and daily intake.
This recipe is very versatile. It can feed 4 to 12 people depending on the final product. It is great as an appetizer served with a dip for 4 people. It can go further when used to make a traditional eggplant parmesan or another Italian dish such as my Squash Spaghetti Eggplant Parmesan Casserole.
Ingredients
1 TBS or more Organic, Extra Virgin Olive Oil
1 Medium Eggplant, sliced
1 Organic, Large Brown Egg
1/8 cup Bob's Red Mill, Organic Golden Corn Flour, Masa Harina
1/8 cup Organic Gluten-Free All-Purpose Baking Mix
¼ Tsp Organic Garlic Himalayan Salt
¼ Tsp Parsley, Dried
¼ Tsp Basil, Dried
¼ Tsp Oregano, Dried
Directions
1. Mix masa, baking mix, herbs, salt, and pepper together on a small plate.
2. Whisk egg in a small bowl.
3. Slice eggplant or vegetable of choice into half-inch or thinner slices.
4. Heat olive oil in a pan or deep fryer to 350 degrees or less.
5. Dip vegetable slices in egg wash one at a time, then dredge in flour mixture ensuring it is coated evenly.
6. Place battered slices in a deep fryer or a pan with heated oil.
7. Allow vegetables to fry for 5 to 10 minutes or until golden brown. If you are pan-frying flip to ensure both sides are browned evenly.
8. Remove from oil and allow to cool on a paper towel to absorb excess oil.
9. Serve with dip or use to prepare a variety of Italian dishes.
Nutrition Information calculated for 4 servings.
Expanded nutritional information provided in the per serving calculations from Cronometer is listed below.
References
del Pilar Ramírez-Anayaa, J., Samaniego-Sánchez, C., Castañeda-Sauce, M.C., Villalón-Mir, M., López-Garcíade la Serrana, H. (2015). Phenols and the antioxidant capacity of Mediterranean vegetables prepared with extra virgin olive oil using different domestic cooking techniques. Food Chemistry. 188, 430-438. https://doi.org/10.1016/j.foodchem.2015.04.124
Comments