Heart-Healthy Hearty Eggplant Casserole
Looking for a nourishing, flavor-packed dinner that’s as good for your heart as it is for your taste buds? The Heart-Healthy Hearty Eggplant Casserole is a wholesome twist on classic comfort food, brimming with nutritious ingredients like tender sautéed eggplant, protein-rich quinoa, and a medley of baby spinach and diced tomatoes. Infused with aromatic oregano, basil, and garlic, this casserole delivers layers of bold Mediterranean-inspired flavors. Richly topped with melted reduced-fat mozzarella cheese and fresh basil, it’s as satisfying as it is healthy. Perfect for feeding a crowd, this casserole is naturally low in sodium while offering a hearty, balanced dish that’s oven-baked to perfection. Ideal for meal prep or weeknight dinners, this recipe proves that heart-healthy eating can be deliciously indulgent!
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Recipe Information
Ingredients
- 2 medium eggplant
- 2 tablespoons olive oil
- 1 cup low-sodium vegetable broth
- 1 large onion
- 3 cloves garlic
- 15 oz canned diced tomatoes, no salt added
- 4 cups baby spinach
- 1 cup quinoa
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 1 cup reduced-fat mozzarella cheese
- 0.25 cup fresh basil leaves
Instructions
Preheat your oven to 375°F (190°C).
Slice the eggplants into 1/2-inch thick rounds. Lightly sprinkle salt on each side and set aside for 15 minutes to draw out moisture. Rinse and pat dry with a paper towel.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Sauté the eggplant slices in batches until they are browned on both sides, about 3 minutes per side. Add more oil as necessary. Set aside.
In the same skillet, add 1 tablespoon of olive oil and sauté the chopped onion until translucent, about 5 minutes. Add minced garlic and sauté for an additional 1 minute.
Stir in the quinoa and toast it for 2 minutes. Then, add the vegetable broth, diced tomatoes with their juice, dried oregano, dried basil, black pepper, and salt. Bring to a simmer.
Cover and cook the quinoa mixture for 15 minutes, or until the quinoa is tender and the liquid is absorbed. Stir in the baby spinach until wilted.
In a 9x13 inch casserole dish, spread half of the quinoa and spinach mixture. Layer with half of the sautéed eggplant slices. Repeat with the remaining quinoa mixture and eggplant.
Sprinkle the top with reduced-fat mozzarella cheese.
Bake in the preheated oven for 20 minutes, or until the cheese is melted and slightly golden.
Garnish with fresh basil leaves before serving.
Allow the casserole to rest for 5 minutes before cutting into 6 servings.
Nutrition Facts
Calories |
1639 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.1 g | 80% | |
| Saturated Fat | 16.5 g | 82% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 48 mg | 16% | |
| Sodium | 4512 mg | 196% | |
| Total Carbohydrate | 204.3 g | 74% | |
| Dietary Fiber | 42.1 g | 150% | |
| Total Sugars | 63.6 g | ||
| Protein | 81.8 g | 164% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1344 mg | 103% | |
| Iron | 15.2 mg | 84% | |
| Potassium | 4015 mg | 85% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
