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. Primarily based on the summery Italian flavors of eggplant, zucchini, tomatoes, white beans, olives, and herbs, this simple baked eggplant recipe is stuffed with taste and it’s 100% plant-based. You possibly can get pleasure from this baked eggplant casserole with a aspect of entire grain toast, or it’s yummy served over cooked pasta or entire grains! With solely eight components, you should 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 acquire 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 may really feel actually nice about this mild wholesome entree, which could be served with entire 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 entire meals plant based mostly way of life. You possibly can swap out the pre shredded vegan cheese in your personal selfmade cashew cream. Discover ways to make it right here.
Step-By-Step Information
Description
Primarily based 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 can also make this wholesome eggplant recipe with no added salts, sugar, and oil to suit into your entire meals plant based mostly way of life.
Tomato Sauce:
Greens:
Topping:
- ½ cup shredded plant-based cheese (could substitute with 1/2 cup cashew cream)
- 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 massive 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 an extra 25-Half-hour, till tender and golden brown. Makes 6 servings.
Notes
Learn the labels for ready marinara sauce, on the lookout for 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
For different plant-based one-dish meals, strive these favorites:
Simple Cauliflower Chickpea Tacos
Vegan Pasta with Roasted Greens
Vegetable Pancit with Tofu
Vegan Quiche with Asparagus and Dill
Black Bean Spinach Enchiladas with Inexperienced Enchilada Sauce
One Pot Vegan Orechhiette Pasta with Sausage and Broccoli
Simple Vegan Bibimbap Skillet
Vegan Rooster and Dumplings
Vegan Pot Pie with Sage, Lentils, and Mushrooms
Vegan California Burrito Bowl
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