Deliciously creamy lasagna. This recipe, I made a big calorie change by swapping out the traditional flour noodles for an eggplant. It has such an neutral taste, but so flavourful with all the herbs and spices.
You can make this recipe dairy free by using the vegan shredded cheese. You can also add goat mozzarella and buffalo mozzarella. Depending on if you are lactose intolerant, or are following a dairy free, casein free, and vegan diet.
Eggplant is a popular element of a Mediterranean diet!
WEIGHT LOSS & HEALTHY DIET TIP:
This meal contains enough protein from the beans, lots of healthy fats, and loads of vegetables.
Enjoy with a side salad!
TOP 3 REASON TO EAT EGGPLANT:
- A 2013 study found that middle-aged women who consumed more than 3 servings a week of blueberries, strawberries, eggplant — good sources of anthocyanins — had a 32% lower associated risk of heart disease than those who consumed fewer of these fruits.
- In another investigation, researchers concluded that women with a high intake of anthocyanins appeared to have significantly lower blood pressure and less stiffening of the arteries than those who ate fewer of these compounds.
- It is one of my favourites that helps bring down the body’s inflammation. Rich in fibre, antioxidants, and nutrients.
They are great for grilling with a little olive oil, salt and pepper.
Fun Fact:
When cutting an eggplant, use a stainless steel, not a carbon steel, knife to prevent a phytochemical reaction that can cause the eggplant to turn black.
WHAT IS AN EGGPLANT:
An eggplant is an egg shaped, glossy, purple, spongy, fruit, that soaks up the flavours in a recipe.
Picture By Joydeep, CC BY-SA 3.0, https://commons.wikimedia.org/w/index.php?curid=20825279
Before trying any type of restrictive diet, work with a Health Professional Nutritionist to ensure that you are getting adequate nutrients. Avoiding any unnecessary reduction in your quality of life.
If you need support, please set up a nutrition consultation appointment with me. This is a great way to discuss your health goals, and to ask more about the programs details. Click here to set up your 1-FREE 15-Minute Phone Consultation.
References:
https://www.medicalnewstoday.com/articles/279359#benefits
Mediterranean Eggplant Lasagna
Deliciously creamy lasagna. Eggplant is such a great vegetable to make as the lasagna noodles without the high carbohydrates.
Great for left overs. The flavours just get so much better the next day.
- 2 medium size mixing bowls
- 1 small sauce pan
- Large frying pan
- Large baking tray
- small lasagna tray
- Garlic Press
- Spatula
- Whisk
Eggplant Prep:
- 1 large Eggplant washed, sliced thinly lengthwise
- 2 large Eggs whisked in a medium size bowl
- 2 tbsp Alternative non dairy milk unsweetened (I used oatmilk)
- 1 cup Panko bread crumbs gluten free. See recipe (Croutons and Panko Bread Crumbs Gluten Free made easy – Nutriment Health & Fitness (nutrimenthealthandfitness.com))
- 2 tbsp Nutritional yeast
- 1 tsp Italian spices
- 1/2 tsp Garlic powder
- 1/4 tsp Red Pepper Flakes
- 1/2 tsp Himalayan or Sea Salt ground
- 1/2 tsp Ground black pepper or white pepper (White pepper has a little heat)
- Spray of Extra Virgin Olive Oil
Protein Prep:
- 1 can Great Northern Beans or Pinto Beans rinsed
- 1 tsp Baking powder – aluminum free
Vegetable Prep:
- 1 small container Mushrooms sliced (I used cremini mushrooms)
- 1 Bell Pepper diced (I used red bell pepper but any is fine)
Tomato Sauce
- 1 Large Can peeled tomatoes
- 2 tbsp Vegan butter or organic butter unsalted
- 3 cloves Garlic pressed
- 1 tsp Italian spices
- 1 tsp Himalayan or Sea Salt ground
- 1 tsp Coconut sugar
Bake eggplant
-
Preheat oven to bake at 425°F
-
Add the parchment paper to the large baking tray.
Medium size bowl, add the eggs, then milk, and whisk well. Set aside
Medium size bowl, add the Panko bread crumps, nutritional yeast, Italian spices, red pepper flakes, garlic powder, salt and pepper and whisk well together. Set aside.
Slice up the eggplant lengthwise. Take One slice, dip it into the egg mixture, drip off a little, then dip into the panko bread crumb mixture coating both sides. Place on the prepared baking pan. Repeat each eggplant slice until they are all coated and placed on the baking pan side by side.
Bake in the prepared oven for 30 minutes. Do not flip. Once they are cooked, take out of the oven and set aside.
Leave the oven on set at 425°F
Tomato Sauce
-
Large Pan, set on stove on medium heat. Add the butter until melted, Then add the pressed garlic and Italian spices stirring for 30 seconds.
Add in the can of peeled tomatoes, salt, pepper and coconut sugar. Stir well. Add the lid. Allow to come to a boil and turn down the heat to medium low. Stirring once in a while.
Cook for 20 – 30 minutes. Stir a few times, and begin to bread up the tomatoes into chunks using the spatula. Turn off the stoves burner.
Prepare Protein
-
Add the rinse beans to the small sauce pan, add some water to cover them. Add the 1 tsp of baking powder and stir. Set on stove , heat on high, bring to a boil, cover and allow to simmer for 30 minutes. Drain and set aside.
Prepare vegetables
-
Start preparing your vegetables of choice, slice and dice. Set aside.
Lasagna pan
-
Add a thin layer tomato sauce to the bottom of the lasagna pan.
-
Add 1 layer of baked eggplants
-
Add 1 layer of mushrooms and bell peppers. Add a little tomato sauce on top.
-
Add 1 layer of baked eggplants and little layer cheese
-
Add Layer of Protein – cooked beans
-
Add 1 layer of mushrooms and bell peppers.
-
Add 1 layer of baked eggplants.
-
Add last of the sauce
-
Top with cheeses
-
Bake Lasagna for 30 minutes. When cooked, take out and let cool for 10 minutes. Cut in serving sizes.
-
Allow left overs to cool, if there is any! Cover and store in fridge. Warm up next day for leftovers or freeze up to 3 months.