How to Cook Eggplant: Do You Need to Salt It?

Hello lovelies,

hardly any vegetable divides the kitchen like eggplant. Some love its creamy, almost meaty flesh - others have despaired over a soggy, oil-soaked, or bitter eggplant and avoided it ever since. I understand both sides, but I promise you: with a few simple tricks, eggplant becomes one of the most rewarding and versatile vegetables there is - especially in plant-based cooking, it's a true star for me. 😊

The biggest question everything revolves around: do you actually need to salt eggplant? I'm settling that once and for all today - with a look at what's really going on. I'll also show you how to cook eggplant without it soaking up oil, how to store it properly, which variety suits what - and why you should never eat it raw.

Eggplant (also known as aubergine) is the ultimate Mediterranean summer vegetable: low in calories, incredibly adaptable, and home to a valuable antioxidant right in its skin.

Why eggplant is such a great summer vegetable

Eggplant is low in calories, versatile, and a cornerstone of Mediterranean cooking. It's over 90 percent water and delivers only around 25 kilocalories per 100 g. Yet it brings fiber, potassium, and a special antioxidant: nasunin in its purple skin, which gives the eggplant its deep color and helps protect cells. A good reason to eat the skin.

For me, though, eggplant is above all one thing: the secret weapon of plant-based cooking. Its flesh turns wonderfully creamy as it cooks and takes on an almost meaty texture - perfect for bakes, curries, dips, or off the grill. Because its flavor is fairly understated, it readily takes on spices and aromas and can be turned into countless dishes. No wonder it's at home everywhere from Italy to Greece to the Middle East.

Which type of eggplant is best for what?

Beyond the familiar dark-purple globe eggplant, there are several other types that differ in shape, skin, and use. Here are the key ones at a glance:

For everyday cooking, the classic globe eggplant is the best all-rounder. The slender Asian varieties have thinner skin and fewer seeds, cook faster, and are excellent for the pan or wok. And for stuffed dishes, reach for the small, firm mini eggplants. A tip when shopping: choose medium-sized, firm ones with glossy skin - smaller eggplants have fewer seeds and taste milder.

Do you need to salt eggplant?

The short answer is: usually no - modern eggplant varieties are bred so mild that salting to remove bitterness is no longer necessary. Eggplants used to contain far more bitter compounds, and people salted them to draw out water and, with it, the bitterness. Today, fresh, medium-sized eggplants are naturally mild - so in most cases you can cook them straight away. That's actually better, since salting and rinsing also washes out valuable minerals.

But - and here's where it gets practical - there's one reason salting can still be worth it: for pan-frying and deep-frying. Eggplant soaks up oil like a sponge. If you salt the slices or cubes first, the salt draws out water and collapses the spongy structure - so they absorb noticeably less oil as they cook and turn out crispier. Studies suggest salting can cut oil absorption by up to half. So my simple rule of thumb is:

• Pan-frying or deep-frying? Salting is worth it - for less oil and a better texture.
• Roasting, grilling, or braising? You can skip the salting.
• Not sure if an eggplant is bitter? Taste a tiny piece raw at the edge (just a little) - if it tastes bitter, it's usually an older or larger one, and salting helps.

Here's how to salt properly: wash the eggplant, trim the ends, cut into slices or cubes, and sprinkle generously with salt all over. Let it sit in a colander for about 20 to 30 minutes, then blot the released liquid thoroughly with paper towel. Ready for the pan.

How to cook eggplant - without it soaking up oil

The most important trick against a greasy eggplant is high heat - and ideally the oven rather than the pan. At low heat, eggplant turns greasy and mushy; only at high heat does it brown nicely and turn creamy inside. Here's how it works every time:

1. Roasting in the oven: The easiest and lowest-fat method. Brush slices or cubes lightly with oil and roast at around 400°F (200°C) for about 20 to 30 minutes, until golden and tender.
2. Grilling: For a wonderfully smoky flavor - brush the slices only lightly with oil and grill over high heat.
3. Pan-frying: In a hot pan with a little oil. Important: if the eggplant soaks up all the oil at first, don't add more right away - as soon as the cell walls break down, it releases some of the oil back.
4. Braising: In curries, ratatouille, or tomato sauce, eggplant turns wonderfully tender and needs no salting at all.

The biggest mistake is pouring oil into the pan - it's better to brush it directly onto the eggplant, so it spreads evenly and sparingly. And if you rest the slices on paper towel after frying, excess fat drips off.

These recipes show you just how versatile eggplant can be:

Vegan Bolognese with tofu, mushrooms and eggplant

One-Pot Orzo Bake with Halloumi and Summer Vegetables

Colorful oven vegetables with bulgur

Vegan Feta Pasta Deluxe

How to store eggplant properly

Eggplant is cold-sensitive and therefore doesn't belong in the fridge - there it develops brown spots after just a few days. It's happiest in a cool spot at around 50 to 55°F (10 to 13°C), such as a cool pantry, where it stays fresh for up to ten days. If your kitchen is very warm in high summer, you can put it in the crisper drawer for a few days if needed, ideally loosely wrapped.

Two things matter with storage: first, keep eggplant away from ripening fruit like apples, tomatoes, or pears, because it's sensitive to their ripening gas ethylene and spoils faster. Second, wash it only just before cooking. One more word on the skin: it's edible and full of nasunin, so wash the eggplant well and go ahead and eat the skin. Only on very large specimens can the skin be tough - then simply peel it in stripes. And because the pale flesh browns quickly once cut, sprinkle it with a little lemon juice or cook it right away.

A word of caution: never eat eggplant raw

As versatile as eggplant is in the kitchen - raw, it doesn't belong on your plate. Raw eggplant contains the compound solanine, which - as in raw potatoes or unripe tomatoes - is mildly toxic and can cause stomach and digestive upset. Cooking breaks the solanine down, which is why eggplant should always be heated through - and cooked, it tastes incomparably better than raw, where it's bitter and spongy.

The good news: once the eggplant is roasted, fried, grilled, or braised, you can enjoy it completely worry-free, skin and seeds included. Especially when kids are eating, though, make sure the eggplant is truly cooked through.

Filled zucchini with lentils and orzo

Lentil Shakshuka with Tomatoes and Poached Eggs

Stuffed peppers with spinach

Mediterranean pasta with asparagus and tomatoes

Lovelies, I hope this takes the fear out of eggplant - and makes it a versatile summer favorite for you, too. Just remember: salt only for frying, high heat against the flood of oil, never eat it raw, and store it cool rather than cold. If you'd like to bring even more Mediterranean summer vegetables to your plate, my guide to tomatoes makes the perfect companion - together with zucchini, they turn into the loveliest summer dishes.

Tell me in the comments: how do you like to cook your eggplant?

Yours, Verena

Recipes to try

Vegan Bolognese with tofu, mushrooms and eggplant

One-Pot Orzo Bake with Halloumi and Summer Vegetables

Zucchini Involtini with Spinach and Feta

Colorful oven vegetables with bulgur