Author: Maria Alfano
Growing up in an Italian home, eggplants were no strangers on the dinner table. We had them in many ways but my favorite was the vegan crispy fried eggplant bites. While eggplant parmigiana is the most popular of the Italian eggplant recipes, these crispy eggplant patties are to die for!
Whether you call them eggplant as we do in North America or aubergine (the French word for eggplant) as they do in Europe, this humble nightshade vegetable has a lot to offer and just as many uses.
Today we will explore some of the health benefits of eggplants, and give you the best ever vegan crispy fried eggplant bites recipe that was passed on to me by my dearest Aunt Franca.
The Best Ever Vegan Crispy Fried Eggplant Bites That Are To Die For
Benefits
Let me start by saying I am not a doctor. Please consult your physician if you have any health concerns.
FIBROUS – because eggplant is high in fiber, the roughage is good for the digestive system and has been shown to relieve constipation. This awesomeness provides more than just flavor!
HEART HEALTH – again because of the high fiber content, eggplant has been shown to reduce cholesterol which is in turn good for the heart. Fiber is one of the key nutrients that the typical North American fast-food diet is missing. Because of this, many folks find themselves with multiple health issues.
PHYTONUTRIENTS – high in vitamins A and C, it has been shown to help with brain health.
IRON – eggplant is high in iron and can help with anemia.
Vegan Crispy Fried Eggplant Bites Recipe
This vegan crispy fried eggplant recipe does take some time but it is well worth it. Makes 10 to 12 bites.
Prep Time: 10 – 15 minutes
Cook Time: 25 – 30 Minutes
Ingredients:
- 4 medium eggplant
- Salt to taste
- Black pepper – 1 teaspoon
- Smoked paprika – 1 teaspoon
- Freshly chopped parsley 1 tablespoon or 1 teaspoon of dried parsley
- Onion powder 1 teaspoon
- 2 cloves of grated garlic
- Cornflour 1/4 cup
- Coconut flour 1/4 cup
- Salsa for dipping
Directions:
Part 1
- Cut the ends of the eggplant off and discard
- Cut the eggplant in half lengthwise and again horizontally so you have 4 pieces
- In a medium pot, add water and enough salt so the water tastes salty
- Bring the pot to a boil
- Add the eggplant and boil till softened (5-6 mins)
- Remove from the pot and strain
- Let cool
Part 2
- Once cooled peel the outer skin from the eggplant and discard
- Squeeze out any extra water that has not drained
- Add the eggplant pulp to a mixing bowl
- Mix in the 2 flours to the bowl
- Add all your spices and mix together well
- Taste to ensure there is enough salt – since this is already cooked, you can taste it freely
- Form into balls and flatten slightly
- Coat the eggplant bites with cornflour
Part 3
- Heat a medium-sized saucepan with coconut, avocado, or olive oil over medium heat until the oil is well heated
- Gently place the eggplant into the saucepan and fry until golden and crispy 2-3 minutes per side
- Serve with your favorite salsa, hummus, or marinara sauce
Alternatives
- Roast the eggplant whole in the oven until soft
- Let cool and peel the outer skin off
- Squeeze out any extra liquid
- BBQ the eggplant for a charred smoky flavor
- Let cool and peel the outer skin off
- Squeeze out any extra liquid
- With both these alternatives, you should pierce the skin a few times to cook more evenly
Not So Vegan Crispy Fried Eggplant Bites
If you like cheese you can add 1/4 cup of parmesan cheese or 1/4 cup of grated mozzarella
In Summary
These super delicious crispy fried eggplant bites make the perfect snack or side dish. Whether you are having a romantic dinner for 2 or feeding boys as they watch Thursday night football, these tasty treats will not be left uneaten.
We would love to hear from you. How did you and your family enjoy these little gems? What is your favorite dip to go with them? Send us the pictures of your crispy eggplant bites.