Moderate Carb Vegan Eggplant Parmesan
This eggplant parmesan is an incredibly creamy and savory meal perfect for carb cycling recipes. The recipe requires basic ingredients yet has loads of flavors and textures. You can easily prepare this moderate-carb meal for a weeknight dinner or as a vegan meal-prep for four lunches.
How to Make It
Step 1
Preheat your oven to 425F/220C and line a baking sheet with parchment paper. Wash the eggplants and slice them into 1 cm/ ½ inch slices. Brush both sides of the eggplant slices with 1 tbsp olive oil and sprinkle with ½ tsp salt.
Step 2
Arrange the eggplant slices on the baking sheet and bake for 10 minutes. Flip the slices and bake for another 10 minutes. Take the baking sheet out of the oven and let the eggplant slices cool. Meanwhile, start preparing the tomato sauce.
Step 3
Dice the onion, mince 2 garlic cloves, and finely chop the tomatoes and basil. Add 1 tbsp of olive oil to a skillet over medium heat and add the onions. Cook for 2 minutes until soft and translucent.
Step 4
Add the minced garlic and cook for 1 minute until fragrant. Add the chopped tomatoes and cook for 2 minutes. Add the tomato paste, balsamic vinegar, water, ¼ tsp salt, chopped basil, and black pepper.
Step 5
Bring the sauce to a boil, drop the heat to low, and simmer for 20 minutes until thickened. While the sauce is simmering, prepare the crumb by blending the walnuts, almond flour, nutritional yeast, ¼ tsp salt, and 2 tbsp of olive oil. Set the crumb aside and start assembling the dish.
Step 6
Place a layer of baked eggplant slices into a casserole and top with the tomato sauce. Keep layering the eggplant and sauce, finishing off with the tomato sauce. Transfer the casserole dish to the oven.
Step 7
Bake for 20 minutes, then take the dish out of the oven and add the nut crumb. Return to the oven and bake for ten more minutes until the top is golden. Remove the dish from the oven and let it cool for 20 minutes before handling.
Step 8
Cut the casserole into four slices. Garnish with fresh basil. Serve immediately.
Ingredients
- Eggplant, raw
2 large
- Olive oil
4 tbsp
- Salt
1 tsp
- Garlic
2 clove
- Onion
1 large
- Tomato raw (includes cherry, grape, roma)
2 large – 3″ diameter
- Tomato paste
2 tbsp
- Water
0.25 cup
- Balsamic vinegar
1 tsp
- Black pepper
0.5 tsp
- Basil
0.25 cup, whole pieces
- Almond flour
0.25 cup
- Nutritional Yeast
3 tbsp
- Walnuts
0.25 cup