Vegan Eggplant Parmigiana is a tasty meal. It has 300 kcal per serving and takes 1 hour and 10 minutes to make. Serve the Vegan Eggplant Parmigiana with tomato, cucumber basil salad, vegan spaghetti marinara, garlic bread, lentil soup, garlic olive oil pasta, roasted vegetables, or arugula lemon salad. It contains eggplants, olive oil, salt, tomato passata, garlic, dried oregano, dried basil, black pepper, vegan mozzarella, vegan parmesan, and basil leaves.
STATS:
- Total time: 1 hour 10 minutes
- Serving size: 1 slice
- Course: Main
- Diet: Vegan
- Cook time: 45 minutes
- Servings: 6
- Cuisine: Italian
- Prep time: 25 minutes
- Calories: 300 kcal
EQUIPMENT:
- Measuring cups
- Spatula
- Mixing bowl
- Knife
- Large pan
- Oven
- Baking dish
- Measuring spoons
INGREDIENTS:
- 3 minced garlic cloves
- 1 tsp dried basil
- 2 large eggplants
- Four tbsp olive oil
- One tsp salt
- 3 cups tomato passata
- 1 tsp dried oregano
- Half tsp black pepper
- 1 cup shredded vegan mozzarella
- 1/2 cup vegan parmesan
- Fresh basil leaves
INGREDIENT NOTES:
EGGPLANTS:
- Use eggplant to make the base of this dish. It absorb the tomato sauce and gets lightly sweet and soft. It gives a meaty texture in the dish without using meat. Utilize zucchini or sweet potato slices as an alternative.
GARLIC:
- Garlic includes a strong aroma and a deep savory taste intomato sauce. It makes the sauce rich. You may use garlic powder or onion paste as an alternative.
TOMATO PASSATA:
- It makes a rich, thick sauce to covers the layers evenly. It gives moisture, acidity, and classic Italian taste in meal. Use marinara sauce or fresh blended tomatoes as per your choice.
DRIED OREGANO:
- Oregano gives a little earthy and Italian taste in dish. It maintains the sweetness of tomatoes. You may replace it with thyme if you like.
OLIVE OIL:
- Olive oil gives a smooth texture and helps in roasting the eggplants. It also prevents them from sticking in pan. Use avocado oil or canola oil instead.
VEGAN MOZZARELLA:
- It provides a creamy in dish. It binds all the layers together and also makes it rich. Utilize cashew cream instead.
VEGAN PARMESAN:
- Use it as a topping to give taste and a slightly salty, & nutty flavor in the dish. It also gives umami taste. You may use nutritional yeast or ground almonds as a substitute.
INSTRUCTIONS:
- First, you will slice your eggplants, then sprinkle salt and let them rest for 20 minutes.
- Dry the slices of eggplant with a paper towel, then brush olive oil and bake to make it soft.
- Warm the remaining olive oil in a pan and cook your garlic in it.
- We will simmer tomato passata, oregano, salt, basil, and pepper for ten minutes.
- Now spread a thin layer of sauce, then eggplant slices in your dish, and include sauce & vegan cheese.
- Then repeat layers to use all the ingredients and top with extra vegan parmesan.
- Lastly, bake your meal for 30 minutes at 180°C, cool, and garnish with fresh basil leaves.
SERVING SUGGESTIONS:
SALADS:
- Italian Garden Salad
- Arugula Lemon Salad
- Lentil & Herb Salad
BREAD:
- Garlic Bread
- Focaccia Bread
- Ciabatta Bread
SOUPS:
- Lentil Soup
- White Bean Soup
- Tomato Basil Soup
TIPS:
- You must use salt to remove bitterness from your eggplants.
- Also, you may grill your ingredients instead of frying to make your dish lighter.
- We will use thick sauce to avoid watery layers.
STORAGE INFORMATION:
FRIDGE:
- Keep your meal in the vessel for 4 days.
FREEZER:
- Freeze your dish for two months.
FAQs:
Can I make my dish oil-free?
- Yes, you may use water or broth instead of oil for cooking.
Why do I feel my dish watery?
- Use salt or drain your eggplant properly to avoid a watery dish.
Can I make my dish early?
- Yes, you may assemble early and bake later.
NUTRITIONAL INFORMATION:
Net carbs: 17 grams
Total carbs: 23 g
Fiber: 6 grams
Protein: 10 g
Iron: 2.5 milligrams
Calcium: 180 mg
Vitamin A: 950 IU
Sodium: 410 milligrams
Potassium: 770 mg
Calories: 300 kcal
