Low Sodium Hearty Eggplant Casserole
Dive into the comforting flavors of this Low Sodium Hearty Eggplant Casserole, a wholesome and veggie-packed dish perfect for health-conscious eaters! This recipe layers nutrient-rich eggplant, zucchini, and red bell peppers with a robust tomato sauce infused with garlic, basil, and oregano, delivering a medley of Mediterranean-inspired flavors. Topped with part-skim mozzarella, Parmesan, and golden breadcrumbs, the casserole achieves the perfect balance of cheesy indulgence and satisfying crunch—all while being low in sodium. With just 20 minutes of prep and a hands-off bake time, this casserole is ideal for weeknight dinners or cozy gatherings. Serve it as a standalone vegetarian entrée or pair it with a side of whole-grain bread for a complete meal that’s as hearty as it is heart-healthy!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 medium eggplant
- 1 medium zucchini
- 1 large red bell pepper
- 1 large yellow onion
- 4 cloves garlic
- 2 tablespoons olive oil
- 1 15-ounce can canned low sodium crushed tomatoes
- 1 cup fresh basil
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
- 1 cup part-skim mozzarella cheese
- 0.5 cup Parmesan cheese
- 1 cup breadcrumbs (preferably whole wheat)
Instructions
Preheat your oven to 375°F (190°C).
Slice the eggplants into 1/4-inch thick rounds. Lay them out on a paper towel, sprinkle lightly with salt, and let them sit for 10 minutes to draw out excess moisture. Wipe off the excess moisture with a towel.
Cut the zucchini into thin rounds. Dice the red bell pepper and onion. Mince the garlic cloves.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the onions and garlic, sauté until they are translucent.
Add the red bell pepper and zucchini to the skillet, cook for another 5 minutes until they start to soften.
Pour in the crushed tomatoes, add the oregano and black pepper. Stir well and simmer for 10 minutes to let the flavors meld together.
In a large baking dish, spread a thin layer of the tomato and vegetable mixture on the bottom.
Layer half of the eggplant slices over the tomato mixture. Add half of the remaining tomato and vegetable mixture, followed by half of the basil leaves.
Sprinkle with half of the mozzarella and Parmesan cheeses.
Repeat the layers with the remaining eggplant, tomato mixture, basil, and cheeses.
Finally, sprinkle the breadcrumbs evenly over the top.
Drizzle the remaining tablespoon of olive oil over the breadcrumbs to promote browning.
Cover the casserole with foil and bake for 25 minutes.
Remove the foil and bake for another 15-20 minutes until the top is golden brown and bubbly.
Remove from the oven, let it cool for a few minutes, then serve.
Nutrition Facts
Calories |
1649 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.0 g | 88% | |
| Saturated Fat | 26.2 g | 131% | |
| Polyunsaturated Fat | 3.6 g | ||
| Cholesterol | 110 mg | 37% | |
| Sodium | 5003 mg | 218% | |
| Total Carbohydrate | 183.5 g | 67% | |
| Dietary Fiber | 46.1 g | 165% | |
| Total Sugars | 69.0 g | ||
| Protein | 83.5 g | 167% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1397 mg | 107% | |
| Iron | 9.9 mg | 55% | |
| Potassium | 3573 mg | 76% | |
*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.
