Melanzane alla Parmigiana

Melanzane alla Parmigiana is a classic Italian dish featuring layers of tender eggplant, rich tomato sauce, and creamy vegan cheese, all baked to perfection. This vegan version maintains the authentic flavors while being completely plant-based, making it a delicious and satisfying lunch option.

Melanzane alla Parmigiana
60 minutes
Difficulty: Medium
Italian
350 kcal

Ingredients

  • Eggplant - 2 medium (about 400g)
  • Olive oil - 2 tablespoons
  • Salt - 1 teaspoon
  • Garlic - 2 cloves, minced
  • Canned crushed tomatoes - 400g
  • Fresh basil - 10 leaves, torn
  • Vegan mozzarella cheese - 150g, shredded
  • Nutritional yeast - 2 tablespoons
  • Black pepper - to taste

Steps

  1. Preheat your oven to 180°C (350°F).
  2. Slice the eggplants into 1 cm thick rounds and sprinkle with salt. Let them sit for 30 minutes to draw out moisture and bitterness, then rinse and pat dry.
  3. In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté for 1 minute until fragrant.
  4. Add the crushed tomatoes and torn basil to the skillet. Season with salt and black pepper. Let the sauce simmer for 10-15 minutes, stirring occasionally.
  5. While the sauce simmers, heat the remaining tablespoon of olive oil in another skillet over medium-high heat. Add the eggplant slices in batches, frying them for about 3-4 minutes on each side until golden brown and tender. Remove and place on paper towels to absorb excess oil.
  6. In a baking dish, layer half of the fried eggplant slices at the bottom. Spread half of the tomato sauce over the eggplant, followed by half of the vegan mozzarella cheese and half of the nutritional yeast.
  7. Repeat the layers with the remaining eggplant, sauce, and cheese.
  8. Cover the baking dish with aluminum foil and bake in the preheated oven for 25 minutes. Remove the foil and bake for an additional 10-15 minutes until the cheese is bubbly and slightly golden.
  9. Allow to cool for a few minutes before serving. Garnish with additional fresh basil if desired.

Nutrition

  • Calories: 350
  • Protein: 10 g
  • Carbs: 35 g
  • Fiber: 10 g
  • Sugar: 6 g
  • Sodium: 480 mg
  • Cholesterol: 0 mg
  • Total Fat: 16 g
  • Saturated Fat: 2 g
  • Unsaturated Fat: 14 g
  • Water: 0.5 L

Health Benefits

  • Rich in antioxidants from tomatoes and eggplant, which may help reduce the risk of chronic diseases.
  • High in fiber, promoting healthy digestion and aiding in weight management.

Tags

ItalianVeganLunch