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Eggplant "Parmesan" Recipe

Looking for an easy Eggplant "Parmesan" recipe? Learn how to make Eggplant "Parmesan" using healthy ingredients.


Submitted by mjaugustine

Makes 4 servings



This recipe uses prepared pasta sauce for convenience, but feel free to make your own.

Recipe Ingredients for Eggplant "Parmesan"

1 eggplant, sliced 1/4" thick
2 slices bread (make breadcrumbs)
3 tbsp almonds, ground
2 tbsp basil, fresh
4 cups pasta sauce
6 oz silken tofu, extra firm
1/2 cup soymilk
1/2 cup vegetable broth
2 tbsp tahini
1 tsp onion powder
1 1/2 tbsp nutritional yeast
1/2 tsp salt
1/8 tsp white pepper
2 tsp corn starch

Recipe Directions for Eggplant "Parmesan"

  1. Salt eggplant slices and put in colander to drain.

  2. Prepare "cheese" sauce: Starting with silken tofu, place all ingredients after in blender and blend until completely smooth. Blend again right before using to make sure ingredients haven't separated.

  3. Rinse eggplant slices and pat dry with paper towels. Spray baking sheet lightly with nonstick spray and place slices on it. Spray the tops lightly and place under broiler. Watch carefully and remove when slices start to brown, about 3 minutes.

  4. Assemble casserole: Preheat oven to 350. Spray 8" square baking dish with nonstick spray.

  5. Place half of eggplant slices on bottom of dish, edges overlapping. Sprinkle with 1/3 of the breadcrumbs.

  6. Spoon half the pasta sauce on top, then pour half the "cheese" sauce on top. Sprinkle lightly with ground almonds.

  7. Repeat layers: eggplant, 1/3 breadcrumbs, and remaining pasta sauce and "cheese" sauce. Sprinkle remaining 1/3 breadcrumbs and ground almonds on top.

  8. Bake uncovered for 20 minutes, until slightly browned on top. Sprinkle with fresh basil (chopped) just before serving.

Categories

Vegetables, Main Dish, Bake, Broil, Vegetarian

Nutrition Facts
Serving Size 493.0g
Amount Per Serving
Calories
397
Calories from Fat
139
% Daily Value*
Total Fat
15.4g
24%
Saturated Fat
2.9g
15%
Trans Fat
0.0g
Cholesterol
5mg
2%
Sodium
1486mg
62%
Potassium
1365mg
39%
Total Carbohydrates
52.6g
18%
Dietary Fiber
13.0g
52%
Sugars
27.3g
Protein
14.5g
Vitamin A 25% Vitamin C 13%
Calcium 15% Iron 26%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Very low in cholesterol
  • High in dietary fiber
  • High in niacin
  •   Bad points
  • High in sodium
  • High in sugar
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