Wednesday, July 26, 2017

Aubergine Bake 2.0

Aubergine Bake 2.0 - it's what's for dinner! Spicy, savoury and filling while staying 100% vegan, low fat and rich in fibre, vitamins A & C, protein and calcium.

Aubergine Bake 2.0

Sometimes a recipe just needs a re-jig, you know? It's been almost 9 years since I posted this layered eggplant / zucchini / mushroom dish, and since I've grown and developed my skills over the years, I figured I'd make it again. That, and I needed portable, reheatable meals to take with me on various trips where I wouldn't have anything but a kettle and microwave!

The general process of making the baked casserole is essentially the same - broil thin slices of eggplant, spread some tomato sauce and sautee up a mess of veggies with spices and a generous pinch of chile flakes. The spices I use now have been expanded a bit, lending a greater depth of flavour, allowing me to nix the vegan Mozzarella (an affordable brand of which has become impossible to find here). While I still top the works with vegan Parmesan and breadcrumbs, I opt for gluten free panko now for and extra crunch.

Aubergine Bake 2.0

While I can certainly attest it is delicious after microwaving, it is still infinitely better when reheated in the oven, and sits beautifully on top of a bed of rice (I like red rice these days). In fact, I think I might have it for lunch!

Aubergine Bake 2.0
Serves 4 as a side, 2 as a main
567 g (~ 1 1/4 lbs) eggplant
1/2 large sweet onion, chopped
200 g zucchini, sliced thinly
1 medium red pepper, diced
1/2 tsp dried oregano
1/2 tsp dried basil
1/2 tsp fennel seeds
1/2 tsp mustard seeds
1 tsp red pepper flakes
3 garlic cloves, chopped
227 g (8 oz) sliced cremini mushrooms
1/4 tsp black pepper
1 cup sugar free tomato sauce, divided (use your favourite, I don't like sweet sauce)
3 cloves garlic
1/4 cup GO Veggie!™ Grated Parmesan
2 tbsp panko (I used gluten free)
  1. Heat a non-stick grill pan (or broiler).
  2. Salt and pepper eggplant slices lightly.
  3. Grill or broil the eggplant 3 minutes on each side, until browned.
  4. Turn oven to 375°F.
  5. In a large nonstick skillet coated with cooking spray over medium heat, saute onion through mushrooms, adding splashes of water as necessary to prevent scorching. Cook until tender
  6. Spread half of pan mixture in bottom of a 9" square pan coated with cooking spray.
  7. Arrange half of eggplant slices over mushroom mixture.
  8. Top with half the black pepper and tomato sauce.
  9. Spread remaining mushroom mixture over sauce.
  10. Top with remaining eggplant, pepper and sauce.
  11. Sprinkle with "Parmesan" and panko.
  12. Cover dish, and bake 1 hour.
  13. Remove cover, and return to oven for 10 - 15 minutes.
  14. Let stand 10 minutes, then serve.

Amount Per Serving
Calories: 130.2
Total Fat: 2.1 g
Cholesterol: 0.0 mg
Sodium: 444.6 mg
Total Carbs: 24.7 g
Dietary Fiber: 7.5 g
Protein: 6.3 g