plant-based Eggplant parmigiana
As a clinical nutritionist, I am passionate about creating recipes that not only taste delicious but also provide optimal nutrition for your well-being. This Eggplant Parmigiana is a perfect example of a dish that marries flavor and health.
Eggplants are rich in antioxidants like vitamins A and C, which help protect your cells against damage. They are also high in natural plant chemicals called polyphenols, which may enhance your cells' ability to process sugar, especially beneficial for those with diabetes.
Paired with cherry tomatoes, fresh parsley, and vegan cheese, this recipe offers a nutritious and flavorful meal designed to support your health and delight your palate. Enjoy this wholesome and hearty dish that’s both delicious and nourishing.
Ingredients
Serves: 4
4 eggplants, cut in half lengthwise
1 can (400g) cherry tomatoes
1/2 bunch parsley, chopped
1 garlic clove, crushed
2 tsp raw sugar, coconut sugar, or maple syrup
1/4 cup Olive oil
1/2 cup vegan/dairy free cheese, grated
salt and pepper to taste
Preheat Oven: Preheat your oven to 180°C (350°F).
Prepare Eggplants:
Cut the eggplants in half lengthwise.
Arrange them on a baking tray, cut side up.
Drizzle with olive oil and season with salt and pepper.
Roast Eggplants:
Place the eggplants in the preheated oven.
Roast for about 25-30 minutes, until the flesh is tender and golden brown.
Prepare Tomato Sauce:
In a saucepan, combine the canned cherry tomatoes, crushed garlic, and raw sugar.
Cook over medium heat for 10-15 minutes, stirring occasionally, until the sauce thickens slightly.
Stir in the chopped parsley and season with salt and pepper to taste.
Assemble and Bake:
Remove the roasted eggplants from the oven.
Spoon the tomato sauce over the eggplant halves.
Sprinkle with grated vegan cheese.
Drizzle a little more olive oil on top.
Return to the oven and bake for an additional 10-15 minutes, until the sauce is bubbly and the vegan cheese is melted and golden.
Serve:
Remove from the oven and let cool slightly before serving.
Garnish with additional chopped parsley if desired.