This Baked Eggplant with Tomato, Cheese, and Avocado recipe combines the richness of eggplant with fresh, creamy ingredients like avocado and cheese, making it the perfect light yet flavorful meal. The eggplant is baked until tender, topped with fresh tomatoes and melted cheese, then finished off with a creamy dill and garlic sauce. This dish is not only a feast for the eyes but also packed with healthy fats, vitamins, and antioxidants. It’s a great choice for lunch, dinner, or as a side dish to complement other meals.
Preparation Time:
- Prep Time: 20 minutes
- Cook Time: 50 minutes (including baking)
- Total Time: 1 hour 10 minutes
- Servings: 4
Ingredients:
For the Baked Eggplant:
- 2 eggplants
- 2 tomatoes
- 200g cheese (mozzarella or cheddar, shredded)
- 2 slices of bread
- 60 ml olive oil
- Dill (fresh or dried)
- Salt and pepper to taste
- Italian herbs (optional)
For the Sauce:
- 1 avocado
- 1 tablespoon sour cream
- 1 tablespoon mayonnaise
- 2 cloves garlic, minced
- Salt and pepper to taste
- Fresh dill (for garnish)
Instructions:
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Prepare the Eggplants:
- Preheat your oven to 180°C (356°F).
- Slice the eggplants into rounds or halves, depending on your preference.
- Drizzle 60 ml olive oil over the eggplants and season with salt, pepper, and Italian herbs.
- Arrange the eggplant slices on a baking tray and bake in the preheated oven for about 40 minutes, or until the eggplants are tender and golden brown.
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Prepare the Tomato and Cheese Topping:
- While the eggplants are baking, slice the tomatoes into thin rounds.
- After the eggplants have baked for 30 minutes, remove the tray from the oven, and layer the tomato slices over each eggplant piece.
- Sprinkle the shredded cheese evenly over the tomatoes and return to the oven. Bake for an additional 10 minutes at 200°C (392°F) or until the cheese is melted and bubbly.
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Prepare the Sauce:
- In a separate bowl, mash the avocado and mix it with sour cream and mayonnaise.
- Add minced garlic, salt, and pepper to taste. Stir well to combine into a smooth sauce.
- Garnish with a bit of fresh dill for added flavor.
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Assemble and Serve:
- Once the eggplants are baked and the cheese has melted, remove from the oven and let them cool slightly.
- Toast the bread slices in the oven or a toaster, and cut them into small squares or strips for serving.
- Serve the baked eggplant topped with the avocado sauce, and add dill for garnish.
- You can also serve this dish as a side or with the toasted bread as a light appetizer.
Serving Suggestions:
- Serve as a main course with a side of fresh salad or soup.
- Serve as a light snack or appetizer at a party or picnic.
- Enjoy with a cup of yogurt or a refreshing lemon drink for a complete meal.
Cooking Tips:
- Roast the eggplant well for a tender and melt-in-your-mouth texture. The longer it bakes, the more flavorful it becomes.
- Use whole grain bread for a healthier topping if desired.
- Customize the sauce: Add a squeeze of lemon juice or a dash of hot sauce to give the avocado sauce a bit more tang or spice.
Nutritional Benefits:
- Eggplant is high in fiber and rich in antioxidants, supporting digestive health and reducing inflammation.
- Avocado provides healthy fats and vitamins, promoting heart health and skin health.
- Tomatoes are packed with vitamin C, potassium, and lycopene, which support immunity and heart health.
- Cheese adds calcium and protein, essential for bone and muscle health.
Dietary Information:
- Vegetarian: This dish is perfect for vegetarians, offering both nutrients and flavor without any meat.
- Gluten-Free Option: Substitute gluten-free bread or serve the eggplant directly, leaving out the bread for a gluten-free meal.
- Dairy-Free Version: Use dairy-free cheese or nut-based cheese for a completely dairy-free meal.
Variations to Try:
- Add Protein: Add cooked chicken or tofu for a more substantial meal.
- Spicy Version: Add a sprinkle of chili flakes or jalapeños to the sauce for a spicy kick.
- Vegan Option: Skip the cheese and use vegan mayo and vegan cheese for a completely plant-based dish.
Conclusion: This Baked Eggplant with Tomato, Cheese, and Avocado recipe is the ultimate combination of healthy vegetables, creamy avocado, and savory cheese. It’s an easy-to-make dish that can be enjoyed as a hearty main course or side dish. With the added bonus of being rich in vitamins, minerals, and healthy fats, it’s a meal you can feel good about. Perfect for any occasion, this dish will surely impress your family and guests!
Frequently Asked Questions (FAQs):
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Can I make this dish ahead of time?
Yes, you can prepare the eggplants and sauce ahead of time, store them separately in the refrigerator, and then bake them just before serving. -
Can I use a different type of cheese?
Absolutely! Feel free to use any cheese you prefer, such as feta, parmesan, or vegan cheese for a different flavor. -
Can I freeze this dish?
It’s best served fresh, but you can freeze the baked eggplant slices without the sauce. Simply thaw and reheat before serving.