eggplant benefits + nutrition facts + taste of organic eggplants

eggplant benefits + nutrition facts + taste of organic eggplants

eggplant benefits or nutrition facts or taste of organic eggplants is provided here as info.

 

we export eggplant

we export garlic

cooking eggplant in 8 simple way

Some recipes you can make with your fresh beetroot

is cherry a berry ? cherries nutrition facts + recipes + health benefits

 

Eggplant Origin

Eggplant (Solanum melongena), also known as aubergine or brinjal, is a cultivated crop with a fascinating and somewhat mysterious past. It belongs to the Solanaceae family, which also includes potatoes, tomatoes, and peppers.

Historians believe eggplant was first domesticated in the Old World—likely in India, China, Thailand, Burma, or somewhere else in Southeast Asia. Over centuries, it spread widely across the globe. Today, there are approximately 15–20 different varieties of eggplant, most of which are grown in China.


Health Benefits of Eggplant

Eggplant offers numerous health benefits worth noting:

  • Rich in many nutrients

  • High in antioxidants

  • May reduce the risk of heart disease

  • May promote blood sugar control

  • Could help with weight loss

  • May have cancer-fighting benefits

  • Very easy to add to your diet

Because it is versatile, eggplant can be enjoyed grilled, roasted, stuffed, or blended into sauces. Furthermore, its mild flavor makes it an excellent ingredient to combine with a variety of herbs and spices.


Eggplant and Pregnancy — Is It Safe?

Eggplants can be eaten during pregnancy; however, as with many foods, moderation is important. As mentioned earlier in the benefits section, they are excellent for the overall development of the baby because they contain vitamin A, vitamin E, and folic acid. The latter is especially vital for the formation of red blood cells in the fetus.eggplant benefits + nutrition facts + taste of organic eggplants

Additionally, eggplants provide niacin, potassium, iron, manganese, and copper, all of which support healthy blood circulation. This combination of nutrients contributes to both the mother’s and baby’s well-being during pregnancy.


Nutrition Facts of Eggplant (per 100 g)

NutrientQuantity%DVNutrientQuantity%DV
Energy25 kcalVitamin A23 IU0%
Carbohydrates5.9 gVitamin B60.084 mg6%
Sugars3.5 gVitamin C2.2 mg2%
Dietary fiber3 gVitamin E0.30 mg1%
Fat0.2 gVitamin K3.5 μg3%
Protein1 gCalcium9 mg1%
Potassium229 mg5%Copper0.081 mg9%
Water92.3 gIron0.23 mg1%
Sodium2 mg0%Magnesium14 mg4%
Manganese0.232 mg10%
Zinc0.16 mg1%

Flavor Profile

When eaten raw, eggplant has a slightly bitter yet pleasant taste with a spongy texture. Once cooked, however, the flavor becomes milder and richer. At the same time, its flesh develops a soft, creamy consistency, which pairs beautifully with sauces and herbs.


Do You Need to Buy Organic Eggplant?

Eggplant ranks among the vegetables with a relatively low pesticide residue according to the “clean” list. Therefore, if organic options are not available, buying conventionally grown eggplant is generally fine.


Recipe 1: Eggplant Balls

Ingredients (4 servings):

  • 1 tbsp cooking oil or water

  • 1 eggplant, cut into 1-inch (2-cm) cubes

  • Water or vegetable broth, as needed

  • 1 small onion, diced

  • 1 stalk celery

  • 3 cloves garlic, minced

  • 1 cup (115 g) whole-wheat breadcrumbs

  • ¼ cup (30 g) grated Parmesan cheese

  • 2 tbsp chopped fresh parsley

  • 2 tbsp chopped fresh basil

  • 1 tsp dried oregano

  • ½ tsp salt

  • ½ tsp pepper

  • 1 medium egg

Instructions:

  1. In a skillet over medium heat, add oil or water and the eggplant. Cook until browned, stirring occasionally and adding broth as needed. Transfer to a blender or food processor.

  2. In the same skillet, cook onion and celery until the onion is translucent.

  3. Preheat oven to 375°F (190°C).

  4. Add garlic to the skillet and stir until fragrant, then transfer everything to the food processor with the eggplant.

  5. Pulse until mostly combined but still chunky. Transfer to a large bowl.

  6. Add breadcrumbs, Parmesan, parsley, basil, oregano, salt, and pepper. Stir to combine, then add the egg and mix into a dough.

  7. Shape into 1-inch (2-cm) balls and arrange on a parchment-lined baking sheet.

  8. Bake for 20 minutes, flipping halfway, until golden.

  9. Finally, serve and enjoy!


Recipe 2: Green Stuffed Eggplant

Ingredients:

  • 2 large eggplants (about 1 lb each)

  • 2 tbsp olive oil, divided

  • 1 medium red onion, finely chopped

  • 1 tbsp tomato paste

  • ½ tsp ground cumin

  • 2 cloves garlic, minced

  • 1 cup canned diced tomatoes (no salt added)

  • 1 medium red bell pepper, chopped

  • ½ cup chopped parsley

  • ⅓ cup pitted Kalamata olives, quartered

  • 1 tbsp red wine vinegar

  • ¾ cup crumbled feta cheese

  • Fresh dill and oregano, for garnish

Instructions:

  1. Preheat oven to 205°C. Cut each eggplant in half lengthwise, scoop out flesh, and leave about a ½-inch border.

  2. Drizzle the shells with 1 tbsp olive oil and roast for 20–25 minutes. Remove from oven and increase temperature to broil.

  3. Meanwhile, heat the remaining oil in a skillet. Sauté onion until softened, then add tomato paste, cumin, and garlic.

  4. Stir in tomatoes, bell pepper, and chopped eggplant flesh. Cook until tender, about 8–10 minutes.

  5. Remove from heat and mix in parsley, olives, and vinegar.

  6. Fill the roasted eggplant shells evenly and top with feta cheese. Broil for 6–8 minutes until the cheese is melted and golden.

  7. Garnish with dill and oregano before serving.

https://iranfreshfruit.net/dried-lime-exporters

fresh eggplant

Eggplant Export to Russia

A Promising Market Opportunity

Introduction to Eggplant Exporting

Eggplant, also known as aubergine or brinjal, is a widely appreciated vegetable due to its unique taste and culinary flexibility. As global interest in fresh, nutritious produce grows, exporting eggplant to Russia offers a promising opportunity for agricultural businesses. This article outlines the advantages of entering this market, explains the key export requirements, and offers actionable strategies for success.Eggplant Export to Russia

eggplant benefits + nutrition facts + taste of organic eggplants

Why Export Eggplant to Russia?

1. Rising Demand for Fresh Produce

Over the past decade, Russian consumers have become more focused on healthy eating. As a result, demand for fresh vegetables—including eggplant—has surged. This shift is especially visible in urban centers where middle-class consumers are seeking out low-calorie, nutrient-rich foods. Exporters who can deliver consistent quality have a real chance to meet this increasing demand.Eggplant Export to Russia

2. Eggplant’s Versatility in Global Cuisines

Eggplant is used in a wide range of traditional dishes around the world. Whether it’s ratatouille in France, moussaka in Greece, or baba ghanoush in the Middle East, eggplant plays a central role in many popular meals. Consequently, its culinary adaptability enhances its value in diverse food markets such as Russia.

3. Niche Markets from Ethnic Communities

Russia has a large population of immigrants and ethnic groups from Central Asia, the Caucasus, and the Middle East. These communities often incorporate eggplant into their daily cooking. Therefore, exporting specific varieties that align with their culinary preferences can open up highly targeted, profitable niches.

Key Requirements for Exporting Eggplant to Russia

1. Meeting Quality and Safety Standards

To succeed in the Russian market, exporters must comply with national food safety regulations. In particular, eggplants should meet size and visual grading standards. Additionally, exporters must ensure that pesticide residue levels stay within approved limits. Obtaining certifications such as GlobalG.A.P. or HACCP will further assure buyers of your commitment to food safety and quality.

2. Appropriate Packaging and Accurate Labeling

Packaging must preserve product integrity during shipping and distribution. Ventilated crates or boxes are recommended to prevent spoilage. Furthermore, Russian import regulations require detailed labeling, which must include:

  • Product name (“Fresh Eggplant”)

  • Country of origin

  • Net weight and expiration date

  • Nutritional information

  • Any applicable certifications (e.g., organic, non-GMO)

Not only does this ensure compliance, but it also boosts credibility with retailers and consumers.

3. Essential Export Documentation

Proper documentation is a prerequisite for smooth customs clearance. Exporters must prepare the following:

  • Commercial Invoice: Contains details of the transaction, including pricing and quantity.

  • Phytosanitary Certificate: Confirms the shipment is free from pests and meets health standards.

  • Certificate of Origin: Verifies where the eggplants were grown.

  • Packing List: Lists the contents of each package for inspection purposes.

Failure to provide these can lead to delays or even shipment rejection, which could damage supplier relationships.

Strategies for Success in the Russian Market

1. Conduct Market Research and Choose the Right Region

Although Russia is a vast country, not all regions offer equal opportunity. Therefore, exporters should target high-demand areas like Moscow, St. Petersburg, and Kazan. These cities not only have large populations but also house consumers with a greater appreciation for international cuisines.

2. Form Strategic Partnerships with Distributors

Long-term success depends on strong relationships with local importers, wholesalers, and food service companies. Attending trade expos such as WorldFood Moscow can help connect with key players. Moreover, maintaining regular communication and consistent supply builds trust, which is essential in this market.

3. Stay Informed on Pricing and Seasonal Trends

Prices for eggplant vary based on seasonality and supply chain conditions. Therefore, keeping an eye on local trends allows exporters to adjust pricing strategies and optimize delivery schedules. For instance, off-season shipments often command premium prices, especially when local production is low.

Conclusion

In summary, exporting eggplant to Russia represents a lucrative opportunity for agricultural exporters aiming to expand into international markets. With increasing consumer demand, a diverse culinary landscape, and the presence of niche ethnic markets, the potential for growth is substantial. By adhering to quality standards, investing in strategic partnerships, and staying responsive to market conditions, exporters can position themselves for long-term success in one of the world’s most dynamic vegetable markets.

https://iranfreshfruit.net/fresh-apricot-exporters

Eggplant

Iran Fresh Fruit company 

fresh eggplant

Does Eggplant Have Protein?

Unveiling the Nutritional Profile

Does Eggplant Contain Protein? A Nutritional Breakdown

Eggplant, also known as aubergine, is a versatile vegetable enjoyed in cuisines across the globe. While many appreciate its flavor and texture, others often ask whether it contributes meaningfully to protein intake. In this article, we explore eggplant’s protein content, its broader nutritional value, and how to include it in a balanced, high-protein diet.

eggplant benefits + nutrition facts + taste of organic eggplants

How Much Protein Does Eggplant Have?

Eggplant contains some protein, but it’s not considered a high-protein food. In one cup of cooked eggplant, you’ll find around 0.8 grams of protein. This amount is low when compared to beans, legumes, or animal-based proteins.

However, it still plays a supporting role in your daily intake. For those following plant-based diets, combining eggplant with other protein-rich foods is essential. In doing so, you can enjoy eggplant’s benefits while meeting your nutritional needs.

The Full Nutritional Value of Eggplant

Although eggplant falls short in protein, it offers a rich array of nutrients. Including eggplant in your meals provides dietary fiber, antioxidants, and several important vitamins and minerals.

1. Dietary Fiber

Eggplant delivers around 2.5 grams of fiber per cup, which helps support healthy digestion. As a result, it promotes regular bowel movements and a balanced gut microbiome.

2. Low-Calorie Food

With only 35 calories per cup, eggplant is an excellent food for those watching their calorie intake. Therefore, it’s ideal for individuals aiming to lose or maintain weight without sacrificing flavor or satisfaction.

3. Rich in Antioxidants

Eggplant’s purple skin contains anthocyanins, powerful antioxidants that help neutralize free radicals. Consequently, they may reduce inflammation and protect cells from long-term damage.

4. Vitamins and Minerals

Eggplant is a modest source of several essential nutrients. It contains vitamin C, vitamin K, B vitamins like folate, and minerals such as potassium and manganese. These nutrients contribute to energy production, immune support, and muscle function.

Benefits of Including Eggplant in Your Diet

Though not a protein-rich vegetable, eggplant provides multiple health benefits. Including it in your diet can enhance your overall well-being in several ways.

Supports Heart Health

Thanks to its fiber, antioxidants, and potassium content, eggplant supports cardiovascular health. Moreover, it may help lower cholesterol and regulate blood pressure levels.

Aids in Weight Management

Because it is both low in calories and high in fiber, eggplant increases satiety. In other words, it helps you feel full for longer, which can reduce total calorie intake throughout the day.

Promotes Healthy Skin

Eggplant’s vitamin C content supports collagen production. Consequently, it helps maintain firm, youthful skin and may improve skin elasticity over time.

May Lower Cancer Risk

Eggplant’s antioxidants—especially nasunin, found in the skin—protect cells from oxidative stress. Over time, this protection may reduce the risk of certain types of cancer.

How to Include Eggplant in a High-Protein Diet

Although eggplant isn’t high in protein, pairing it with protein-rich foods makes it easy to include in balanced meals. Here are some simple and tasty ideas.

Eggplant and Lentil Stew

Lentils are protein-dense and combine well with eggplant in stews. Together, they form a hearty dish that’s rich in both protein and fiber.

Eggplant Parmesan with Chicken

Adding grilled chicken to your eggplant Parmesan boosts the meal’s protein content. In addition, the combination provides balanced nutrition and satisfying texture.

Grilled Eggplant with Tofu

Tofu is high in plant-based protein. When grilled with eggplant, it creates a delicious, nutrient-dense vegetarian meal suitable for any diet.

Eggplant and Quinoa Salad

Quinoa, a complete plant protein, blends beautifully with roasted eggplant and vegetables. As a result, you get a refreshing, high-protein salad that’s both filling and flavorful.

Final Thoughts

Eggplant may not be rich in protein, yet it still brings a wealth of nutritional benefits to the table. From antioxidants and vitamins to its low calorie count and fiber, eggplant supports heart health, skin vitality, and digestive function. Therefore, when combined with protein-rich ingredients, it becomes an excellent addition to any diet. Whether you’re eating plant-based or just seeking variety, eggplant remains a valuable and versatile food.

https://iranfreshfruit.net/eggplant-exporters

Eggplant

Iran Fresh Fruit Company 

eggplant benefits + nutrition facts + taste of organic eggplants

Eggplant Exporters

Global Trade and Key Markets

Eggplant Exporters: A Growing Industry in Global Trade

Eggplant, also known as aubergine, is a staple in many global cuisines—from Mediterranean dishes to Asian stir-fries. Its growing popularity has significantly increased global demand. As a result, the eggplant export industry continues to expand. In this article, we explore the importance of eggplant exporters, examine key markets, and explain why this vegetable plays a major role in international trade.

eggplant benefits + nutrition facts + taste of organic eggplants

Leading Countries in Eggplant Exports

The rise in global eggplant consumption has led to the emergence of several leading exporters. These countries benefit from favorable climates, high production volumes, and established trade networks.

India

India is the world’s largest producer of eggplant, and it dominates the export market. It sends large shipments to neighboring countries, Europe, and the Middle East. Additionally, Indian eggplants are appreciated for their rich taste and diverse varieties, such as small round brinjals and long slender types.

China

China also plays a significant role in the global eggplant trade. Because of its vast agricultural capacity and efficient export logistics, China supplies both fresh and processed eggplants to many parts of the world.

Spain

Spain ranks among Europe’s top eggplant exporters. Due to its strong trade relations within the EU and focus on quality, Spanish eggplants are widely preferred by European consumers.

Turkey

Turkey has carved out a strong position in the eggplant market. Its strategic location and consistent quality make Turkish eggplants popular across the Middle East and Europe. Furthermore, Turkey’s climate supports year-round production, which ensures continuous supply.

Key Markets for Eggplant Exporters

Eggplants are in demand across many regions, not only due to culinary trends but also because of shifting consumer preferences toward plant-based foods.

European Union

European countries import large amounts of eggplant, especially during periods of low local production. Countries like Italy, Germany, and France are among the top importers. Consequently, Spain, Turkey, and India serve as primary suppliers during these times.

Middle East and North Africa (MENA)

In the MENA region, eggplants are integral to traditional dishes such as baba ganoush and moussaka. Therefore, the region relies heavily on imports. India, Turkey, and some European countries consistently meet this strong demand.

North America

The United States and Canada import eggplants throughout the year. Since domestic production doesn’t always meet demand, they turn to exporters from Mexico, China, and India. Moreover, the increasing popularity of vegetarian and Mediterranean diets has contributed to rising eggplant consumption in this region.

Asia-Pacific

Although countries like China and India are major producers, others in the region—such as Japan and South Korea—depend on imports to satisfy domestic demand. As more consumers seek healthy and flavorful vegetables, eggplant imports continue to increase steadily.

Why Eggplant Is in High Demand

Eggplant’s global popularity is driven by more than just taste. It offers several benefits that make it suitable for both consumers and exporters.

Versatility in Cuisine

Eggplant is used in a wide range of dishes across cultures. Whether grilled, roasted, stir-fried, or baked, it adapts well to different cooking styles. Furthermore, it absorbs flavors easily, which makes it a favorite in plant-based meals.

Nutritional Benefits

Eggplant is low in calories but high in fiber, antioxidants, and essential vitamins. As a result, it supports heart health, improves digestion, and fits well into health-conscious diets.

Long Shelf Life

Unlike many perishable vegetables, eggplant has a relatively long shelf life. When handled properly, it stays fresh during shipping and storage. This durability gives exporters a competitive advantage in global markets.

Growth of Plant-Based Diets

Around the world, more people are choosing plant-based or vegetarian diets. Eggplant, with its meaty texture and rich flavor, serves as a satisfying alternative to animal-based proteins. Because of this shift, demand for eggplant continues to rise.

Final Thoughts

Eggplant has become a globally traded commodity, with top producers capitalizing on its year-round demand and international appeal. From India and China to Spain and Turkey, leading exporters have built strong reputations by focusing on quality and reliability. As plant-based diets grow in popularity and culinary trends continue to evolve, eggplant remains a staple in kitchens around the world. Ultimately, exporters who maintain high standards and understand market needs will thrive in this expanding industry.

https://iranfreshfruit.net/delicious-green-pea-recipes

https://iranfreshfruit.net/cooking-eggplant-in-8-simple-way 

Iran fresh fruit company 

cooking eggplant

cooking eggplant in 8 simple way

cooking eggplant in 8 simple ways:  _ _ _! Way 1 ! _ _ _ Bake it. Cut the eggplant into strips and bake them; or slice into rounds, add a breaded or spiced coating, and bake for the beginning of eggplant Parmesan or a simple side dish. cooking eggplant in 8 simple ways. [caption...
× How can I help you?