Melanzane parmigiana

Vegetarian
Very Healthy
Health score
93%
Melanzane parmigiana
115 min.
4
834kcal

Suggestions


Welcome to a culinary adventure that celebrates the rich flavors and textures of Mediterranean cuisine with our delightful Melanzane Parmigiana! This classic Italian dish, bursting with layers of tender aubergine, aromatic herbs, and savory tomato sauce, is a feast for the senses and a comforting main course that will surely impress family and friends alike.

What makes Melanzane Parmigiana so special is its harmonious combination of wholesome ingredients. With a health score of 93, you can indulge without the guilt, as this vegetarian masterpiece is not only incredibly delicious but also very healthy. Picture tender slices of aubergine, perfectly griddled to achieve a slight char and enhanced flavor, followed by a generous layering of rich tomato sauce infused with garlic, thyme, and sage.

As it bakes, the top crisps to golden perfection, while the luscious mozzarella and vegetarian Parmesan-style cheese melt together to create a delectable gooeyness that is simply irresistible. Whether you’re looking for an elegant dish to serve at dinner parties or a satisfying lunch for the family, this Melanzane Parmigiana is versatile enough for any occasion. Pair it with a fresh salad and some crusty focaccia to create a complete meal that transports you straight to the heart of Italy!

Join us in exploring this exceptional recipe and savor the delightful flavors that will make your mealtime memorable.

Ingredients

  • tbsp olive oil for brushing
  •  garlic clove crushed
  •  thyme sprigs 
  • large sage finely chopped
  • 1600 canned tomatoes chopped canned
  • tbsp red wine vinegar 
  • tsp granulated sugar 
  • large eggplant sliced
  • 100 pecorino cheese parmesan-style finely grated
  • 85 breadcrumbs white
  • 50 pinenuts 
  • 250 mozzarella cheese 
  • handful basil 

Equipment

  • frying pan
  • sauce pan
  • oven
  • baking pan

Directions

  1. Heat the oil in a large frying pan (or wide saucepan), add the garlic, thyme and sage, and cook gently for a few mins. Tip in the tomatoes, vinegar and sugar, and gently simmer for 20-25 mins until thickened a little.
  2. Meanwhile, heat a griddle (or frying) pan.
  3. Brush the aubergine slices on both sides with olive oil, then griddle in batches. You want each slice softened and slightly charred, so dont have the heat too high or the aubergine will char before softening.
  4. Remove to a plate as you go.
  5. In a large baking dish, spread a little of the tomato sauce over the base.
  6. Mix 25g of the Parmesan with the breadcrumbs and pine nuts, and set aside. Top the sauce with a layer or two of aubergine slices, then season well. Spoon over a bit more sauce, then scatter over some mozzarella, Parmesan and basil leaves. Repeat, layering up and finish with the last of the tomato sauce. Scatter over the cheesy breadcrumbs and chill for up to 24 hrs, or bake straight away.
  7. Heat oven to 200C/180C fan/gas
  8. Bake for 30-40 mins until the top is crisp and golden, and the tomato sauce bubbling. Rest for 10 mins, then scatter with basil leaves and serve with salad and focaccia (see 'goes well with').

Nutrition Facts

Calories834kcal
Protein18.36%
Fat39.94%
Carbs41.7%

Properties

Glycemic Index
84.27
Glycemic Load
17.16
Inflammation Score
-10
Nutrition Score
56.690868792327%

Flavonoids

Delphinidin
588.69mg
Apigenin
0.03mg
Luteolin
0.35mg
Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
0.31mg

Nutrients percent of daily need

Calories:833.79kcal
41.69%
Fat:39.5g
60.77%
Saturated Fat:14.56g
90.99%
Carbohydrates:92.79g
30.93%
Net Carbohydrates:62.99g
22.91%
Sugar:47.63g
52.92%
Cholesterol:66.38mg
22.13%
Sodium:1491.45mg
64.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.84g
81.69%
Manganese:3.71mg
185.74%
Fiber:29.79g
119.18%
Copper:1.78mg
89.13%
Calcium:859.64mg
85.96%
Potassium:2951.91mg
84.34%
Phosphorus:800.01mg
80%
Vitamin C:54.06mg
65.53%
Vitamin B6:1.29mg
64.59%
Vitamin E:9.43mg
62.88%
Magnesium:242.86mg
60.72%
Folate:237µg
59.25%
Vitamin K:61.57µg
58.64%
Vitamin B3:11.47mg
57.36%
Vitamin B1:0.85mg
56.85%
Iron:9.26mg
51.46%
Vitamin B2:0.84mg
49.6%
Zinc:5.86mg
39.03%
Selenium:26.49µg
37.85%
Vitamin B5:3.42mg
34.18%
Vitamin A:1701.59IU
34.03%
Vitamin B12:1.8µg
29.99%
Vitamin D:0.38µg
2.5%