Vegan Rustic Roasted Eggplant Bake

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Embrace the flavors of nature with our Vegan Delight Eggplant Bake! This dish brings the earthy taste of eggplants front and center, complemented by a rich tomato sauce and a topping of vegan cheese.

It’s a perfect example of how a plant-based diet can be simple, affordable, and utterly delicious. High in fiber and antioxidants, this eggplant bake is a comforting meal that will nourish your body and delight your taste buds.

5 Healthy Reasons To Love This Vegan Delight Eggplant Bake:

1. Rich in Fiber: Eggplant is an excellent source of dietary fiber, which is beneficial for digestive health. Fiber aids in maintaining regular bowel movements, can help to prevent constipation, and contributes to a feeling of fullness, which may assist in weight management.
2. Low in Saturated Fats: This dish uses olive oil and vegan cheese, which are low in saturated fats compared to their animal-derived counterparts. Lowering saturated fat intake can be beneficial for heart health and can help to maintain healthy cholesterol levels.
3. High in Antioxidants: The eggplant, tomatoes, and garlic provide a variety of antioxidants, such as lycopene in tomatoes and nasunin in eggplant skin, which help to protect the body from oxidative stress and may reduce the risk of chronic diseases.
4. Plant-Based Nutrition: By being entirely plant-based, this dish is suitable for those following a vegan diet, ensuring that it is free from animal products, which some people choose to avoid for health, ethical, or environmental reasons.
5. Vitamins and Minerals: This bake is a good source of several vitamins and minerals, including vitamin C from tomatoes, potassium from eggplants, and a range of B-vitamins if nutritional yeast is used. These nutrients support various body functions, including the immune system, nerve function, and muscle health.

Nutritional Information (per serving):

• Calories: 200
• Carbohydrates: 18g
• Fiber: 6g
• Protein: 6g
• Fat: 12g
• Saturated Fat: 2g
• Sodium: 130mg
• Potassium: 521mg
• Vitamin A: 180IU
• Vitamin C: 9.1mg
• Calcium: 60mg
• Iron: 0.7mg

Ingredients List:

• 2 large eggplants, sliced into 1/2-inch rounds
• 2 tablespoons extra virgin olive oil
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1 can (15 oz) of low-sodium organic chopped tomatoes
• 1/2 cup shredded vegan mozzarella-style cheese (or nutritional yeast for a cheesy flavor)
• Fresh basil leaves, for garnish
• Optional: Sliced cherry tomatoes and a drizzle of balsamic reduction for topping

Step-by-Step Instructions:

1. Preheat your oven to 375°F (190°C) and prepare a baking sheet with parchment paper to prevent sticking.
2. Lay out the eggplant slices on the baking sheet and lightly brush them with olive oil on both sides. Evenly distribute the minced garlic, oregano, sea salt, and black pepper over the slices.
3. Roast the eggplant for 25 minutes, flipping halfway through, until it’s tender and lightly browned.
4. In a baking dish, create a base layer with half of the chopped tomatoes. Arrange a layer of roasted eggplant on top.
5. Add the remaining tomatoes over the eggplant slices, and then layer the rest of the eggplant.
6. Top with the shredded vegan cheese or sprinkle with nutritional yeast for a cheesy taste and added B-vitamins.
7. Place the dish back into the oven for another 20 minutes, or until the vegan cheese has melted and the edges are bubbly.
8. Take the bake out of the oven and let it cool for a few minutes. Garnish with fresh basil leaves and, if desired, additional cherry tomato slices and a drizzle of balsamic reduction for extra flavor.

Frequently Asked Questions

Should you peel eggplant?

Whether I peel eggplant or not depends on the specific dish I’m preparing and the type of eggplant I’m using. For larger, globe eggplants, especially those that are a bit older and have thicker skins, I sometimes peel them because the skins can be tough and bitter.

However, for younger, smaller, or thin-skinned varieties like Japanese or Chinese eggplants, I usually leave the skin on because it’s tender and contains valuable nutrients and fiber. The skin also adds color and texture to the dish.

In dishes where the eggplant is cooked until very soft, such as in stews or moussaka, peeling can be optional because the cooking process softens the skin. Ultimately, it’s a matter of personal preference and the texture and flavor you’re aiming for in your finished dish.

Do I rinse eggplant after salting?

Yes, I do rinse eggplant after salting it. The salting process, also known as “sweating,” draws out moisture and can help reduce bitterness in the eggplant.

After letting the salted eggplant sit for about 30 minutes to an hour, I rinse the slices or pieces under cold water to remove the excess salt and the bitter liquid that has been drawn out. This step is important to ensure that the eggplant doesn’t end up too salty in the final dish.

After rinsing, I pat the eggplant dry with paper towels to remove any excess moisture before cooking. This helps to achieve the desired texture in the cooked eggplant, whether I’m baking, roasting, grilling, or frying it.

Can you eat raw eggplant?

Yes, you can eat raw eggplant, but I don’t particularly enjoy it because raw eggplant can be bitter and spongy in texture. Some people might eat small quantities of raw eggplant in dishes like salads or salsas, but it’s not very common.

Eggplant contains solanine, a compound that can cause discomfort if ingested in large amounts, although you’d need to eat a very large quantity of raw eggplant for it to be harmful. Cooking eggplant not only reduces its potential bitterness and the solanine content but also brings out its flavor and makes it more palatable and digestible.

So, while it’s possible to eat raw eggplant, I prefer it cooked to enhance its taste and texture.

Helpful Resources

• The Vegan Society
• The non-vegan version of this eggplant bake recipe

The Wrap-up:

This Vegan Delight Eggplant Bake stands as proof that vegan eating is not only healthy but can also be deeply satisfying and full of flavor. The layers of eggplant soak up the herbed tomato sauce, and the vegan cheese adds a comforting, creamy finish without any animal products.

It’s a dish that’s as good for the planet as it is for your health. Serve it up with a crisp green salad or some quinoa for added protein, and enjoy the bounty of your vegan feast!