Mediterranean Diet Hearty Eggplant Casserole
Sink your fork into this irresistible Mediterranean Diet Hearty Eggplant Casserole, a nutritious and flavor-packed dish featuring tender layers of golden eggplant, a rich and herby tomato sauce, and bursts of salty feta and briny kalamata olives. This wholesome, veggie-forward recipe is baked to perfection with a crispy topping of whole wheat breadcrumbs, offering a guilt-free comfort food experience. Enhanced with fresh spinach and Mediterranean staples like extra virgin olive oil and dried oregano, this casserole is as nourishing as it is delicious. Ready in just over an hour and perfect for meal prep or a family dinner, it’s a satisfying option for vegetarians and anyone seeking a taste of the Mediterranean lifestyle. Garnish with fresh parsley and serve alongside a simple green salad to complete the meal!
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Recipe Information
Ingredients
- 2 medium eggplants
- 3 tablespoons extra virgin olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 large onion
- 3 garlic cloves
- 14 ounce canned diced tomatoes
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 3 cups baby spinach
- 1 cup feta cheese
- 0.5 cup kalamata olives
- 0.25 cup fresh parsley
- 0.5 cup whole wheat breadcrumbs
Instructions
Preheat your oven to 375°F (190°C).
Cut the eggplants into 1/4-inch thick slices. Sprinkle them with a bit of salt and let them sit for 15 minutes to draw out excess moisture, then pat them dry with a paper towel.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the sliced eggplants in batches and cook each side for about 3-4 minutes until golden brown. Set aside.
In the same skillet, add the remaining tablespoon of olive oil. Add chopped onion and sauté until translucent, about 5 minutes.
Add minced garlic and sauté for another minute until fragrant.
Stir in diced tomatoes, tomato paste, oregano, basil, salt, and pepper. Cook for about 10 minutes until the sauce thickens slightly.
Stir in the baby spinach and cook for another 2 minutes until wilted.
In a 9x13 inch baking dish, layer half of the eggplant slices on the bottom.
Spread half of the tomato sauce mixture over the eggplants.
Sprinkle half of the feta cheese and add half of the olives over the sauce.
Repeat the layers with the remaining eggplant slices, tomato sauce, feta cheese, and olives.
Top with breadcrumbs and bake in the preheated oven for 25-30 minutes until the top is golden and bubbly.
Remove from oven and let it cool for 5 minutes. Garnish with freshly chopped parsley before serving.
Nutrition Facts
Calories |
1757 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 121.2 g | 155% | |
| Saturated Fat | 33.4 g | 167% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 141 mg | 47% | |
| Sodium | 6531 mg | 284% | |
| Total Carbohydrate | 136.5 g | 50% | |
| Dietary Fiber | 46.7 g | 167% | |
| Total Sugars | 44.9 g | ||
| Protein | 46.1 g | 92% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 1274 mg | 98% | |
| Iron | 17.7 mg | 98% | |
| Potassium | 3249 mg | 69% | |
*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.
