How to make a healthy and easy Eggplant omelette

How to make a healthy and easy Eggplant omelette

Eggplant omelet, in our mother tongue we call it tortang talong. “Torta” is omelet and “talong” is eggplant. It is a very common dish that you can find in the Philippines. Often serves for breakfast or lunch together with rice and fish sauce as a condiment. It is basically made of egg-battered eggplant then fried. I could see that some of you are raising your eyebrows. When we attached the word “Fried” in a certain recipe and flaunt it to be healthy, it causes a stir or “red flag” to some.

Traditionally, the eggplant is charred in an open flame through a wood-burning fire until the flesh starts to weep and soften, the skin will start to separate from its flesh until completely blackened (seriously, cooking using firewood makes food taste better), and then completely peel and discard the burnt skin. It is an essential step to bring out a whole new dimension. This technique produces a smokey, tender, juicy, and full-flavored eggplant pulp. Nowadays, we char eggplant by placing directly on top of the gas range, barbeque grill, or (the less messy and quicker that I love the most) oven broiler, you will still get that smokey delicious flavor. The healthy conscious individual might think that you’re inviting carcinogen into your system, just don’t eat the burnt skin and all is well.

2 Japanese eggplant, 4 stem of scallions, 3 large eggs and a few stems of curled parsley
A perfect combo of ingredients for a healthy eggplant omelette.

What makes eggplant omelette healthy?

This recipe has minimal ingredients and beneficial in the long run if we incorporate them more often with our food, we often hear this advice from an expert.

1.The eggplant itself is full of proven nutritional value. There are different types of eggplant but this “tortang talong”, specifically uses Japanese eggplant that is long, slender, and oblong. Quick-cooking and are excellent for grilling and broiling.

2. Eggs, that serve as a source of protein.

3. Scallions are packed with phytonutrients.

4. Parsley is a good source of flavonoid antioxidants makes it effective against joint pain while its volatile oil called myristicin also qualifies as chemoprotective food.

National Geographic/ Complete guide to HERBS AND SPICES book by Nancy J. Hajeski

5. Cook in low heat. Researchers at Mt Sinai Medical found that foods cooked at high temperature contain greater levels of compounds called glycation end products (AGEs) that cause more tissue damage and inflammation than foods cooked at a lower temperature.

https://springseternal.com/unwanted-health-consequences-of-high-heat-cooking/

6.For a more nutritionally dense meal,Serve with quinoa and black lentils, Just a suggestion and my personal preference but it is delicious in anything.

How to make the omelette.

It is really a very easy and fun to make.

  • Start by charring the eggplant. There are different ways on how to burn your eggplant depending on where you are and what is available. First, If you have access to wood fire, use it. Let the fire burn down until you have a nice bed of ember then put the eggplant on top, turning until all the skin is blackened. Second, you can also use a gas range burner, turn the heat to medium then place the eggplant on top. Using tongs to turn it around until it is tender all the way through while burning the skin. Third, use the barbeque grill. Fourth, use Oven Broiler. I personally prefer the oven broiler method because it is not messy and yet quicker. Line the baking sheet with aluminum foil, arrange the eggplant then place it on the top shelf closest to the broiler area and broil, turning every 2 minutes until it is tender and charred about 6 minutes.
  • Remove and discard the skin then flatten gently using a fork.
  • Lightly whisk the eggs in a large bowl where the eggplant fit then add sliced scallions, parsley, and seasoning, and stir to combine.
  • Add the eggplant to the egg mixture.
  • Place a large non-stick frying pan over medium-low heat. Add 2 tablespoon of olive oil and gently drop the battered eggplant while the pan is still cold. cook until the edges of the eggplant is set for about 3-5 minutes then flip gently and continue cooking for another 3-4 minutes or until nicely browned, delicately lifting the omelet to check the bottom.
  • Transfer in a serving plate and serve with

Eggplant omelette, top with diced tomatoes, thinly sliced scallion and 3 slices of lime on a white dinner plate

HOW TO MAKE A HEALTHY EGGPLANT OMELETTE

Amazingly healthy eggplant omelet with a lot of flavors. Served perfectly with a bowl of quinoa and black lentils or steamed rice.
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Yield : 2 serving
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins

Equipment

  • Non-stick Large Frying pan, tongs, Turner spatula

Ingredients
 

  • 2 Large Japanese or Chinese eggplant
  • 3 Large Eggs
  • ½ Cup Scallions or green onions, thinly sliced (4 stems), divided
  • ¼ Cup Parsley, chopped
  • ¼ Teaspoon Pink salt (optional)
  • ¼ Teaspoon Freshly ground black pepper
  • 2 Tablespoon Extra virgin olive oil
  • ¼ Teaspoon Chilli flakes
  • 1 Large Tomatoes, diced

CONDIMENTS

  • Fish sauce
  • Ketchup
  • Hot sauce
  • Fresh lime slices

SERVE WITH

  • Steamed rice
  • Quinoa and black lentils (Check the link above)

Instructions
 

  • Preheat the broiler.
  • Arrange the eggplant in a baking sheet and put it in the oven on the upper first shelf. Broil the eggplant turning every 2 minutes until the skin is all charred.
  • Take it out from the oven and let it cool to handle. Peel the blackened skin and discard. Gently flatten the cooked eggplant using a fork.
  • In a large bowl, place the eggs, 1/4 cup plus 2 tablespoon scallions, parsley, red pepper flakes, and pepper. Whisk just to combine and add the eggplant as you swirl making sure the eggplant is fully coated.
  • Place the large frying pan over medium-low heat. Add the oil followed by the eggplant. Pour any leftover egg mixture on top of the eggplant. As the pan warms up, the eggs and eggplant start to cook. Continue cooking until the edges are all set. This will take about 4-5 minutes. Using a turner spatula, gently flip upside down and continue cooking for another 3-4 minutes or until it is lightly brown. Transfer to a serving plate top with diced tomatoes and the remaining 2 tablespoon scallions, serve immediately.
  • Serve as a vegetable side dish or on its own with steamed rice or quinoa and lentils.

Notes

Salt is optional especially if you use  fish sauce as your condiment. 

NUTRITION FACTS

Calories : 313kcal (16%) | Carbohydrates : 20g (7%) | Protein : 13g (26%) | Fat : 22g (34%) | Saturated Fat : 4g (25%) | Trans Fat : 1g | Cholesterol : 279mg (93%) | Sodium : 132mg (6%) | Potassium : 894mg (26%) | Fiber : 9g (38%) | Sugar : 11g (12%) | Vitamin A : 1509IU (30%) | Vitamin C : 27mg (33%) | Calcium : 118mg (12%) | Iron : 4mg (22%)
CATEGORY: Main CourseSide Dish
CUISINE: Filipino
KEYWORDS: eggplantEggplant omelette,omeletteVegetables
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