Blood sugar drops immediately! This Creamy Baked Eggplant and Vegetable Medley is a real treasure for those seeking a delicious and healthy meal. The combination of tender eggplant, fresh vegetables, and a rich, creamy Parmesan sauce creates a dish that is both satisfying and nutritious. Perfect for a quick weeknight dinner or a special occasion, this recipe showcases the natural flavors of the vegetables while providing a comforting, creamy texture.
What makes this dish truly special is its balance of flavors and textures. The slight bitterness of the eggplant is mellowed by soaking in salt water, while the creamy sauce adds richness without being heavy. Fresh basil and parsley bring a burst of freshness, making this vegetable medley a standout dish that you’ll want to make again and again.
Ingredients:
- 1 eggplant, sliced
- Salt, to taste
- 1 onion, chopped
- 2 tablespoons vegetable oil
- 3 cloves of garlic, minced
- 1 carrot, grated
- 1 bell pepper, chopped
- 3 tomatoes, chopped
- 7 mushrooms, sliced
- A handful of fresh basil, chopped
- 350 ml milk cream
- 200g Parmesan cheese, grated
- Ground black pepper, to taste
- Fresh parsley, chopped
Directions:
- Preheat the Oven: Preheat oven to 200°C (400°F).
- Prepare the Eggplant: Soak the eggplant slices in salt water for 15 minutes to remove bitterness. Drain and pat dry.
- Sauté the Vegetables: Heat vegetable oil in a large skillet over medium heat. Sauté the chopped onion until translucent.
- Add Vegetables: Add minced garlic, grated carrot, and chopped bell pepper to the skillet. Cook for about 5 minutes until the vegetables are tender.
- Add Tomatoes and Mushrooms: Add chopped tomatoes and sliced mushrooms to the skillet. Cook for another 5 minutes, stirring occasionally.
- Add Eggplant: Add the eggplant slices to the skillet and cook until they begin to soften.
- Add Basil and Simmer: Stir in the fresh basil and cook for another 2 minutes.
- Add Cream and Cheese: Pour the milk cream into the skillet and bring to a gentle simmer. Add grated Parmesan cheese, and stir until melted and well combined.
- Season and Bake: Season with salt and ground black pepper to taste. Transfer the mixture to a baking dish and bake in the preheated oven for 20-25 minutes, until the top is golden brown and bubbling.
- Garnish and Serve: Garnish with fresh chopped parsley before serving.
Prep Time: 20 minutes | Cooking Time: 25 minutes | Total Time: 45 minutes
Kcal: 320 kcal | Servings: 4 servings
Nutritional Benefits:
This Creamy Baked Eggplant and Vegetable Medley is a powerhouse of nutrients, offering several health benefits:
- Eggplant: Rich in fiber, vitamins, and minerals, eggplant supports heart health, aids in digestion, and helps control blood sugar levels.
- Onion and Garlic: Both are known for their anti-inflammatory and immune-boosting properties.
- Carrot: High in beta-carotene, carrots contribute to good vision, immune support, and skin health.
- Bell Pepper: Packed with vitamins A and C, bell peppers enhance immune function and skin health.
- Tomatoes: A great source of antioxidants, particularly lycopene, which is beneficial for heart health.
- Mushrooms: Provide essential nutrients, including B vitamins and selenium, supporting immune function and overall health.
- Basil: Offers anti-inflammatory and antibacterial properties.
- Milk Cream and Parmesan Cheese: While adding creaminess and flavor, they also provide calcium and protein.
Conclusion:
Incorporating this Creamy Baked Eggplant and Vegetable Medley into your diet is a delightful way to enjoy a healthy and flavorful meal. Not only is it packed with nutrients, but it also offers a comforting and satisfying eating experience. The blend of fresh vegetables, aromatic herbs, and creamy Parmesan sauce creates a dish that is both wholesome and indulgent. Try it out and discover the delicious benefits of this versatile and nutritious recipe!