Eggplant Parmesan Recipe - The Domestic Dietitian - Mediterranean Diet (2024)

All the same great flavors as a traditional Eggplant Parmesan Recipe, just deconstructed into a simple, delicious, mediterranean diet-inspired, pasta dish.

Healthier Baked Eggplant Parmesan

In an effort to start including more plant based meals, I found this Healthy Baked Eggplant Parmesan recipe and it quickly became one of my favorites.

The only trouble is you have to prepare the eggplant for about 30 minutes before cooking. Typically this isn’t an issue, but recently I was planning on having it for dinner and then time just got away from me. Before I knew it, it was already dinnertime and I forgot about the extra time needed for the eggplant.

Creating A Quick and Delicious Dinner

So I took all the same ingredients as the original recipe (eggplant, tomato, mozzarella, breadcrumbs, and basil) but created a quicker version.

The kids were having pasta, so I mixed in all the components of traditional eggplant parmesan and created a simple, delicious pasta dish.

Deconstructed Eggplant Parmesan

I use the term “deconstructed” very loosely and slightly in jest. Kind of like on Top Chef, where they put all the components of a dish on the same plate just in a different way.

First thing first, you’ll sauté the eggplant in rich olive oil and dried herbs. You have to be careful on how much olive oil you use when cooking the eggplant. Eggplant is like a sponge and will absorb a lot of the cooking oil. Adding a little at a time helps.

Once the eggplant is done, remove it from the pan. Then place the panko, olive oil and additional herbs in the same pan and lightly cook for about a minute. Just until the breadcrumbs are golden brown and lightly toasted. This is to mimic the golden breadcrumb topping that traditional eggplant parmesan is covered in.

Then simply toss it all together with some tomatoes, fresh mozzarella cheese, pasta, and garnish with fresh basil.

Same ingredients, just a simpler, quicker dish.

Grab the Pasta Eggplant Parmesan Recipe here

A Mediterranean Diet Inspired Meal

This is a great example of a Mediterranean Diet inspired meal that is also family friendly.

Some of the principles of the diet it follows –

• plant based meal, meaning it’s vegetarian and doesn’t rely on meat as the main component
• packed full of veggies like eggplant and tomatoes
• flavored with extra virgin olive oil, dried and fresh herbs
• contains a small amount of dairy, which it to be used in moderation

I would serve this meal with a huge green salad full of leafy greens, sunflower seeds (extra protein and a source of omega 3 fatty acids), chopped bell peppers, and mushrooms all dressed with a drizzle of olive oil, squeeze of fresh lemon and pepper.

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Tags: eggplant, eggplant parmesan, meatless monday, pasta, vegetarian Last modified: September 26, 2023