If you know me, you know I’m not exactly a picky eater. Everything edible is basically “plus Jesus, minus Satan” down my throat, and that’s how I got big in the first place 😅. I’ll try anything once… well, almost anything.
There’s one sauce, though, that I just can’t do anymore, which is green garden egg sauce. Even as a child, that taste was too “present.” My mom used to serve it with boiled yams (you can already picture me chewing with a polite smile 😏).
Eventually, she switched things up with white garden eggs first (a much better upgrade), and then, one magical day, she used eggplants instead. That was the day I got hooked.
Eggplants (or aubergines) are mild, tender, and take on the flavor of any sauce you pair them with. Unlike garden eggs that impose their flavor, eggplants are humble; they soak up everything you give them. From that day, eggplant sauce became my all-time favorite comfort food.
Why I Love This Version
While my mom used to steam her eggplants in the same pot as the yams before mashing, I like to take a slightly different approach. I bake mine to draw out excess moisture and get that beautiful charred flavor that adds depth to the sauce.
I also make mine fit-fam friendly; less oil, more flavor. Instead of the traditional palm-oil-bath, I use a combo of 2 tablespoons of palm oil and 1 tablespoon of vegetable oil. Trust me, that blend hits just right.
For protein, I went with panla (you can find the recipe here), a lean and flavorful option that pairs beautifully with the roasted eggplant base.
To take things further, I roast my pepper mix too, and it consists of 3 medium red bell peppers, 2 Roma tomatoes, a medium onion, 4 cloves of garlic, and 2 tablespoons of fresh ginger. The smoky aroma is unmatched!
Some people peel their eggplant skins off, but I leave mine on because I love the texture and extra fiber boost.
Nutrition Breakdown For Eggplant Sauce (Per Serving)
This recipe makes 5 servings, each coming to roughly:
- 300 calories
- 33.3 g carbs
- 21.4 g protein
- 10.5 g fat
- 14.3 g fiber
I served mine with 193 g (1 serving) of boiled potatoes, bringing the total to about 467 calories for a balanced and satisfying meal.
Eggplant Sauce
Ingredients
Method
- Roast the Eggplants: Slice the eggplants and bake at 200°C for 25–30 minutes until slightly charred.
- Roast the Pepper Mix: On a baking tray, combine red bell peppers, tomatoes, onion, garlic, and ginger. Roast until fragrant and lightly browned. Blend into a smooth paste.
- Prepare the Sauce Base: Heat palm oil and vegetable oil in a pan. Add chopped onions and sauté until golden.
- Add the Blended Mix: Pour in your roasted pepper blend and allow it to cook down until the oil begins to separate.
- Season: Add ground crayfish, seasoning powder, and salt to taste.
- Add the Fish: Gently fold in the whiting fish (panla) and simmer for 5–7 minutes to let the flavors marry.
- Incorporate the Eggplant: Mash or blend the roasted eggplant before adding to the sauce, and then mix until combined.
- Serve Hot: Pair with boiled potatoes, yams, or plantains.
Notes
- Add a side of avocado for extra creaminess.
- Sprinkle some fresh parsley or scent leaf on top before serving.
- Refrigerate in an airtight container for up to 3 days, or freeze for up to 2 weeks. Reheat gently to preserve flavor.
