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Surprising Benefits of Garden Eggs and How to Cook Them

Surprising Benefits of Garden Eggs and How to Cook Them

Published by Efe on 24th Jul 2022

Do you know what garden eggs are? If not, you're in for a treat! Garden eggs are a type of vegetable that is very popular in Africa. They are also starting to become more popular in other parts of the world. Garden eggs come in many different colours, including white, green, yellow, and red. They have a smooth texture and a slightly sweet flavour. Garden eggs are packed with nutrients, and they offer many health benefits. In this blog post, we will discuss the benefits of garden eggs and provide some recipes so you can try them out yourself!

What are Garden Eggs?

Garden eggs, also known as African eggplants, are a type of vegetable that is native to Africa. They are part of the nightshade family, which includes other vegetables such as tomatoes and potatoes. They are grown in many different parts of Africa, and they are a staple in many African diets.

Garden eggs have been consumed in Africa for centuries. They were first discovered by the Ancient Egyptians, and they were later introduced to other parts of Africa by the Arabs. Garden eggs eventually made their way to Europe and Asia, where they became popular in many different cuisines.

The garden egg plant is a perennial herb that can grow up to two meters in height. The stem is usually green or purple, and the leaves are dark green. The flowers are white or yellow, and they bloom from July to September. The fruit of the garden egg plant is what we eat. It is an oval-shaped berry that can be anywhere from two to ten centimetres in length. It can be white, green, yellow, or red, and it has a smooth texture and a slightly sweet flavour.

Garden eggs are typically eaten cooked, but they can also be eaten raw. Garden eggs can be used in many different recipes, including stews, soups, salads, and curries. They can also be roasted, grilled, or fried.

Garden eggs are known for being very nutritious. They are a good source of vitamins A, C, and K. They also contain potassium, magnesium, and iron. Garden eggs are low in calories and fat, and they are a good source of dietary fibre.

Nutritional Value of Garden Eggs Per Serving:

-Vitamin A: 15% of the Daily Value (DV)

-Vitamin C: 20% of the DV

-Vitamin K: 25% of the DV

-Potassium: 12% of the DV

-Magnesium: 11% of the DV

-Iron: 15% of the DV

-Dietary fibre: 11% of the DV

-Calories: 74

-Fat: 0.39 grams

What are the benefits of garden eggs?

Garden eggs are a good source of vitamins and minerals, including Vitamin C, Vitamin A, Iron, Phosphorus, Potassium, and Magnesium. They also contain antioxidants, which can help to protect your cells from damage. Garden eggs have been shown to improve blood sugar control, and they can also help to lower cholesterol levels. Additionally, garden eggs are a good source of dietary fibre, which can help to promote gut health.

Garden eggs are also low in calories and fat, making them a healthy addition to any diet. As we mentioned before, garden eggs are a good source of dietary fibre. This means that they can help you to feel full and satisfied after eating, which can help to prevent overeating. Fibre is also beneficial for gut health, as it helps to keep things moving along smoothly.

In addition to all of these benefits, garden eggs are also very versatile and can be used in many different recipes. We will provide some recipes below so you can try them out for yourself!

How to Prepare Garden Eggs Before Cooking Them?

If you are going to cook garden eggs, it is best to remove the skin before cooking them. You can do this by cutting off the ends of the garden eggs and then slicing them in half lengthwise. Once they are sliced in half, you can use a spoon to scoop out the seeds. After the seeds are removed, you can peel off the skin.

If you are going to eat garden eggs raw, you can simply wash them and then slice them into thin slices or cubes. You can then add them to salads, soups, or wraps.

How to Use Garden Eggs?

There are many different ways that you can use garden eggs. As we mentioned before, they can be roasted, grilled, fried, or stewed. You can also add them to soups and salads. Garden eggs can also be used as a replacement for tomatoes in recipes.

Here are some recipes that you can try:

- Garden Egg and Chicken Stew:

This stew is hearty and filling, and it is packed with flavour. Garden eggs add a slightly sweet taste to the dish, and they go well with the chicken and other vegetables.

Ingredients:

- ½ kg chicken thighs

- ½ onion, chopped

- ¼ teaspoon of ground ginger

- ¼ teaspoon of ground cumin

- ½ teaspoon smoked paprika

- Salt and pepper to taste

- Olive oil for cooking

- 500 grams of garden eggs, peeled and diced

- 400 ml chicken stock

Instructions:

In a large pot or Dutch oven, heat olive oil over medium heat. Add the chicken and cook for about five minutes per side until browned. Remove the chicken from the pot and set it aside. Add the onion to the pot and cook until softened. Then add the ginger, cumin, smoked paprika, salt, and pepper. Stir to combine. Add the chicken back into the pot, along with the garden eggs and chicken stock. Bring the stew to a boil, then reduce the heat and simmer for about 30 minutes.

- Garden Egg and Potato Curry:

This curry is a hearty and filling option for lunch or dinner, and a great way to use up garden eggs, and it is full of flavour. The garden eggs add creaminess to the dish, and they are a good source of protein.

Ingredients:

- ½ kilogram of garden eggs

- ¼ teaspoon of cumin seeds

- ½ teaspoon of mustard seeds

- A pinch of asafoetida

- ½ teaspoon of turmeric powder

- ½ teaspoon of red chilli powder

- Salt to taste

- ¼ cup of oil

- 500 grams of potatoes, peeled and cubed

- ½ cup of water

- ¼ cup of fresh coconut, grated

- A handful of fresh coriander leaves, chopped

Instructions:

Wash the garden eggs and remove the skin. Cut them into small pieces and set them aside. In a pan, heat oil over medium heat. Add the cumin seeds, mustard seeds, asafoetida, and turmeric powder. Stir well and add the garden eggs. Cook for a few minutes until they are slightly soft.

Add the potatoes and cook for a few more minutes. Add the water, salt, and red chilli powder. Cook until the potatoes are soft. Add the grated coconut and cook for a few more minutes. Garnish with fresh coriander leaves and serve hot with rice or roti.

- Garden Egg Salad:

This salad is a refreshing and healthy option for lunch or dinner. The garden eggs add texture and flavour to the dish, and they are a good source of vitamins and minerals.

Ingredients:

- 500 grams of garden eggs

- ½ onion, finely chopped

- ½ green chilli, finely chopped

- ¼ cup of fresh coconut, grated

- A handful of fresh coriander leaves, chopped

- Juice of one lime

- Salt to taste

Instructions:

Wash the garden eggs and remove the skin. Cut them into small pieces and set them aside. In a bowl, mix together the garden eggs, onion, green chilli, grated coconut, chopped coriander leaves, lime juice, and salt. Serve chilled or at room temperature.

- Roasted Garden Eggs:

This is a simple and easy recipe that can be made in under 30 minutes. The garden eggs are roasted until they are slightly charred, and then they are served with a dipping sauce.

This dish is a great appetizer or side dish.

Ingredients:

- 500 grams of garden eggs

- Olive oil for roasting

- Salt and pepper to taste

For the dipping sauce:

- ½ cup of yoghurt

- ½ teaspoon of cumin powder

- Juice of one lime

Instructions:

Preheat the oven to 200 degrees Celsius. Wash the garden eggs and remove the skin. Cut them into small pieces and set them aside. In a bowl, mix together the garden eggs, olive oil, salt, and pepper.

Spread the mixture on a baking sheet and roast for about 20 minutes or until slightly charred. Remove from the oven and let cool. For the dipping sauce, mix together the yoghurt, cumin powder, and lime juice. Serve the garden eggs with the dipping sauce.

- Grilled Garden Eggs:

This is a quick and easy recipe that can be made in under 20 minutes. The garden eggs are grilled until they are slightly charred, and then they are served with a dipping sauce.

This dish is a great appetizer or side dish.

Ingredients:

- 500 grams of garden eggs

- Olive oil for grilling

- Salt and pepper to taste

For the dipping sauce:

- ½ cup of yoghurt

- ½ teaspoon of cumin powder

- Juice of one lime

Instructions:

Wash the garden eggs and remove the skin. Cut them into small pieces and set them aside. In a bowl, mix together the garden eggs, olive oil, salt, and pepper.

Heat a grill pan over medium heat and add the garden egg mixture. Grill for about 15 minutes or until slightly charred. Remove from the grill and let cool. For the dipping sauce, mix together the yoghurt, cumin powder, and lime juice. Serve the garden eggs with the dipping sauce.

As you can see, there are many different ways that you can use garden eggs. They are a versatile and healthy ingredients that can be used in many different recipes. We hope that you will try out some of the recipes that we have listed above, and we hope that you will enjoy them!

Conclusion

Garden eggs are a nutrient-rich food that offers many health benefits. Some of the benefits of garden eggs include improved blood sugar control, lower cholesterol levels, and promotion of gut health. Garden eggs are also low in calories and fat, making them a healthy addition to any diet. Additionally, garden eggs are very versatile and can be used in many different recipes.

If you are in the United Kingdom, and you are looking for an online grocery store to buy your garden eggs and get them to your doorstep, then visit us at niyis.co.uk. At niyis, we offer quality grocery and household items that get delivered to your doorstep. Shop with us today.

We hope that you enjoyed learning about garden eggs and the many benefits that they have to offer! If you are looking for a new healthy addition to your diet, consider giving garden eggs a try. And don't forget to try out some of the recipes that we mentioned above. Thanks for reading!