Love the flavors of eggplant parmesan? Then you definitely’ll actually like this tremendous simple, gluten free, vegan Baked Italian Eggplant Casserole, which is a straightforward go-to recipe for a one-dish meal that solely takes about 10 minutes to get into the oven. Based mostly on the summery Italian flavors of eggplant, zucchini, tomatoes, white beans, olives, and herbs, this simple baked eggplant recipe is crammed with taste and it’s 100% plant-based. You may get pleasure from this baked eggplant casserole with a facet of complete grain toast, or it’s yummy served over cooked pasta or complete grains! With solely eight substances, you need to use this eggplant recipe to showcase a bounty of produce out of your backyard, farmers market, or grocery retailer.
Diet Notes
This gluten-free, vegan Baked Italian Eggplant Casserole is full of fiber, slow-digesting carbs, and plant protein, plus it has a reasonable dose of wholesome fat. Plus, you’ll achieve nutritional vitamins like C and A, minerals like potassium, iron, and magnesium, and quite a few phytochemicals, which assist present antioxidant and anti inflammatory properties. With solely 265 energy, you possibly can really feel actually nice about this gentle wholesome entree, which might be served with complete grains or pasta to make it a balanced meal for below 500 energy. This recipe has no added salt, sugar, and fats (it’s non-compulsory) to suit into your complete meals plant primarily based way of life. You may swap out the pre shredded vegan cheese to your personal do-it-yourself cashew cream. Discover ways to make it right here.
Step-By-Step Information
Veggie Eggplant Bake (Vegan)
(14 votes, common: 4.36 out of 5)
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4.4 from 14 critiques
Writer:The Plant-Powered Dietitian
Whole Time:1 hour 10 minutes
Yield:6 servings
Weight loss program:Vegan
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Description
Based mostly on the summery Italian flavors of eggplant, zucchini, tomatoes, beans, olives, and herbs, this flavorful gluten free, vegan Baked Italian Eggplant Casserole takes solely about 10 minutes to get into the oven. You may make this wholesome eggplant recipe with no added salts, sugar, and oil to suit into your complete meals plant primarily based way of life.
Elements
Tomato Sauce:
- 2 cups ready marinara sauce
- 1 tablespoonadditional virgin olive oil (non-compulsory)
- 2 cloves garlic, minced
- 2 teaspoons dried Italian seasoning
- ¼ teaspoon black pepper
Greens:
- 1 medium eggplant, chopped
- 1 small zucchini, chopped
- 1 small onion, diced
- 1/2 cup sliced, pitted kalamata olives
- 1 (15-ounce) can white beans, rinsed drained
Topping:
- ½ cup shredded plant-based cheese (might substitute with 1/2 cupcashew cream)
Directions
- Preheat oven to 375 F.
- Make the tomato sauce by combining in a medium bowl marinara sauce, olive oil (non-compulsory), garlic, Italian seasoning, and black pepper.
- In a giant baking dish (9 x 13-inches), layer half of the eggplant, zucchini, onion, olives, and beans.
- Pour half of the tomato sauce over the greens.
- Layer the remaining greens—eggplant, zucchini, onion, olives and beans.
- Pour over the remaining tomato sauce.
- Sprinkle with plant-based cheese. (or dot with cashew cream)
- Cowl with foil and bake at 375 F for Half-hour. Take away foil and bake for a further 25-Half-hour, till tender and golden brown. Makes 6 servings.
Notes
Learn the labels for ready marinara sauce, in search of these low in added sugars and sodium.
- Prep Time:10 minutes
- Prepare dinner Time:1 hour
- Class:Entree
- Delicacies:American, Italian
Diet
- Serving Dimension:1 serving
- Energy:265
- Sugar:10 g
- Sodium:245 mg
- Fats:10 g
- Saturated Fats:2 g
- Carbohydrates:38 mg
- Fiber:9 g
- Protein:8 g
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For different plant-based one-dish meals, strive these favorites:
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Vegan California Burrito Bowl
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