Delicious and Healthy Eggplant Parmesan Recipe: A Perfect Main Course for Vegetarians and Vegans


Eggplant Parmesan is a classic Italian dish that has gained popularity around the world. This vegetarian and vegan-friendly recipe is not only delicious but also a healthy option for those who want to enjoy a hearty meal without compromising on their health goals. In this post, we will discuss an eggplant Parmesan recipe that is gluten-free and dairy-free, and perfect for those who love to cook and eat healthy meals.

The History of Eggplant Parmesan

Eggplant Parmesan, also known as Parmigiana di Melanzane, is a traditional Italian dish that originated in Sicily. The dish consists of sliced eggplants, layered with tomato sauce, mozzarella, and parmesan cheese, then baked in the oven. The dish is usually served as a main course and is often accompanied by a side of pasta.

Health Benefits of Eggplant

Parmesan Eggplant is a nutrient-dense vegetable that is rich in antioxidants and low in calories. It is a good source of fiber, vitamins, and minerals, and can help improve heart health, aid in digestion, and promote weight loss. Eggplants are also known to be beneficial for people with diabetes as they can help regulate blood sugar levels.

Ingredients for Eggplant Parmesan

To make this delicious and healthy eggplant Parmesan, you will need the following ingredients:

  • 2 medium-sized eggplants
  • 2 cups of tomato sauce
  • 1 cup of almond flour
  • 1 cup of gluten-free bread crumbs
  • 1 tsp of dried oregano
  • 1 tsp of dried basil
  • 1 tsp of garlic powder
  • 1 tsp of onion powder
  • 1 tsp of paprika
  • Salt and pepper to taste
  • Vegan mozzarella cheese
  • Fresh basil leaves for garnishing

Preparing the Eggplant

To prepare the eggplant, start by slicing them into thin rounds. Place the eggplant rounds on a baking sheet and sprinkle them with salt. Let them sit for 30 minutes to draw out the excess moisture. Rinse the eggplants with water and pat them dry with a paper towel.

Making the Breading Mixture

To make the breading mixture, combine the almond flour, gluten-free bread crumbs, dried oregano, dried basil, garlic powder, onion powder, paprika, salt, and pepper in a bowl. Mix well.

Coating the Eggplant Coat each

eggplant slice with the breading mixture and place them on a baking sheet. Bake the eggplant slices in the oven at 375°F for 20-25 minutes or until they are crispy and golden brown.

Assembling the Eggplant Parmesan

To assemble the eggplant Parmesan, start by spreading a layer of tomato sauce in a baking dish. Layer the baked eggplant slices on top of the sauce. Add another layer of tomato sauce and sprinkle with vegan mozzarella cheese. Repeat this process until all the eggplant slices are used up. Finish with a layer of tomato sauce and sprinkle with vegan mozzarella cheese.

Baking the Eggplant Parmesan

Bake the eggplant Parmesan in the oven at 375°F for 25-30 minutes or until the cheese is melted and bubbly. Let the eggplant Parmesan cool for a few minutes before serving. Garnish with fresh basil leaves and serve as a main course.

Eggplant Parmesan is a delicious and healthy option for vegetarians and vegans looking for a hearty and satisfying meal. This recipe is also perfect for those who follow a gluten-free or dairy-free diet. The combination of crispy and flavorful baked eggplant slices, rich tomato sauce, and melted vegan mozzarella cheese creates a perfect balance of taste and nutrition.

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