Many years ago, a woman stopped by my shop on Fishers Island to tell me that she was literally dreaming about my Eggplant Parmesan. I had to laugh, but she was very serious and wanted to know what was in the sauce that made it so delectable. She begged me to make her a tray of the dish to take home. I said, “Red wine and a pinch of sugar” was the secret as I handed over a take-out container filled with six servings of eggplant parmesan.
This is, by far, my favorite eggplant recipe. It is pretty dreamy and a healthier take on a classic dish that doesn’t compromise on flavor.
The Secret to Dreamy Eggplant Parmesan
The truth is, a really great eggplant Parmesan, like all good dishes, is the culmination of combining all the ingredients in a way that maximizes the flavors and textures. Fresh, organic produce and dairy are the key to this recipe.
A Healthier Twist
I aimed to make this version of eggplant parmesan healthier than what you’d find in a restaurant or typical recipes. The eggplant is baked, not fried, and there is no flour or breadcrumbs involved, making it gluten-free. I use just a bit of coconut sugar in the organic marinara sauce to balance out the acidity without spiking your glucose. I prepare my sauce the night before making the eggplant parmesan, but a store-bought sauce could be used in a pinch as well.
Health Benefits of the Ingredients
- Eggplant: A low-calorie vegetable rich in vitamins, minerals, antioxidants, and fiber, which aids digestion and gut health. Contains nasunin, an antioxidant that protects brain cell membranes.
- Tomatoes: High in vitamin C, potassium, folate, and vitamin K. Contains lycopene, an antioxidant linked to reduced risk of heart disease and cancer.
- Olive Oil: A healthy fat high in monounsaturated fatty acids with anti-inflammatory properties and antioxidants that protect the heart and reduce chronic disease risk.
- Garlic: Contains allicin, which has medicinal properties that help reduce blood pressure and improve cholesterol levels, supporting heart health.
- Onions: Rich in vitamins, minerals, and antioxidants. Benefits heart health by reducing inflammation and lowering cholesterol levels. Contains compounds that reduce the risk of chronic disease.
- Basil: Provides vitamins K, manganese, and A. Its anti-inflammatory and antioxidant properties help reduce the risk of chronic diseases.
- Mozzarella Cheese: A good source of calcium for bone health and protein for muscle maintenance and repair. Organic options offer benefits without added hormones or antibiotics.
- Parmesan Cheese: Rich in calcium, protein, phosphorus, and vitamin B12, essential for energy production and healthy bones.
- Ricotta Cheese: High in calcium, protein, and essential amino acids. Provides vitamin A for vision and immune function.
- Eggs: A great source of high-quality protein and essential nutrients like vitamin B12, vitamin D, selenium, and choline, which support brain health and function.
Depending on the size of your eggplants, you should be able to get 8-10 servings from this recipe.
Dreamy Eggplant Parmesan
Ingredients
- 2 tablespoons olive oil
- 1/2 cup diced red bell pepper
- 1 cup diced red onions
- 1 28-ounce canned whole or diced tomatoes
- 3 tablespoons tomato paste
- 1 tablespoon minced oregano
- 2 tablespoons chopped basil plus extra for garnish
- 4 cloves garlic 1 ½ T minced garlic
- ½ -1 teaspoon coconut sugar optional
- a splash of red wine optional
- 2 small eggplants sliced into 16 – 20 1/2 -inch rounds.
- 1/3 cup olive oil for brushing eggplant
- 1/4 cup chopped parsley
- 2 cups ricotta cheese
- 1 large egg
- 16 ounces mozzarella cheese
- 1/2 cup grated Parmesan cheese
- 1 teaspoon salt
- ½ teaspoon pepper
Instructions
- To Make the Marinara Sauce:
- Pour 2 tablespoons of olive oil into a saucepan over medium heat.
- Add the onions and red peppers to the pan and sauté for 5 minutes.
- Mix in the garlic, tomatoes, tomato paste, oregano, and basil.
- Simmer on low heat for about 30 minutes.
- Place the marinara in a blender or use an immersion blender to process until you have a smooth sauce. If you prefer a chunkier sauce, process it for a shorter time.
- Check seasonings and add coconut sugar, salt, and pepper as needed. Set the sauce aside.
- Prepare the Eggplant:
- Preheat the oven to 400°F (204°C).
- Place the eggplant slices on a parchment-covered sheet pan.
- Brush the slices with olive oil and sprinkle with salt and pepper.
- Bake in the oven for 10 minutes, flip, and cook for another 10 minutes until golden and tender. Remove from oven.
- Assemble the Eggplant Parmesan:
- Reduce the oven temperature to 375 degrees.
- While the eggplant is baking, place the ricotta, egg, Parmesan, parsley, ½ teaspoon salt, and ½ teaspoon pepper in a bowl and mix thoroughly.
- Pour a thin layer of marinara sauce to cover the bottom of a baking dish.
- Depending on how many servings you are making, place 8 to 10 of the larger eggplant slices in the dish.
- Place a slice of mozzarella on each piece of eggplant. Slice the mozzarella, so you have two slices per serving.
- Spoon a scoop of the ricotta mixture onto each slice.
- Lay another slice of eggplant on each serving.
- Pour a spoonful or two of sauce over each stack.
- Add another slice of mozzarella and a dollop of ricotta to each serving.
- Place the dish in the oven and bake for 15 to 20 minutes.
- Turn the broiler on for a few minutes to brown the top a bit, then remove from the oven.
- Garnish each serving with fresh basil and extra marinara sauce.
- Plating tip: Ladle some sauce onto the plate, place a stack of eggplant on top, and garnish with fresh basil.
Nutrition
Enjoy!
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