Amazing Eggplant/Aubergine Parmigiana Recipe (Parmigiana di Melanzane)
Savor delicious homemade Eggplant Parmigiana, ready in just 50 minutes. It’s an ideal choice for a cozy meal with authentic Italian flavors!
Eggplant Parmigiana, also known as Parmigiana di Melanzane, is one of my absolute favoriteย authentic Italian recipes. This treasured southern Italian recipe is one of the most iconic Italian dishes. It is made with aubergine slices layered with rich tomato sauce, mozzarella, and Parmigiano Reggiano.
The dish’s origins are unclear, with both Sicily and Campania claiming to have invented it. Both claims may have some truth. However, it seems more plausible that the dish originated in Sicily, where the Arabs first introduced aubergines. Naples later modified it by adding mozzarella.
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Why I Love This Eggplant Parmigiana?
Well, we won’t investigate the origin of this aromatic Mediterranean dish. One thing is sure: Aubergine Parmigiana / Eggplant Parmigiana is one of the most popular recipes in Italian gastronomy!
This recipe is a regular in my home, and we honestly never get bored with it. Itโs at the top of my list whenever I need something comforting, along with zucchini lasagna, Greek one-sheet pan chicken, and the good old gluten-free lasagna. I hope you will like it as much as my family and I do.
You won’t be surprised, I bet. My version of this Italian dish retains all the comfort but is tweaked to be healthier and allergy-friendly. It is naturally gluten-free and lactose-free; in my recipe, I substituted mozzarella with a high-protein, low-fat, lactose-free cheese.
Parmigiana Di Melanzane Recipe
Nothing is better than cutting through layers of delicious eggplant and seeing the cheese stretching out. It traditionally consists of layers of thin eggplant slices, rich tomato sauce, and gooey melted cheese. Simple. Wholesome.
This recipe has been tested several times to get the perfect balance between creaminess and flavor. The Parmesan used here is considered safe for individuals with lactose intolerance.
Talking about lactose intolerance, The Cheese Professor provides a brilliant explanation in the article “Discover the Cheeses You Can Eat (Even if You Are Lactose Intolerant)”. As stated in the article, there is a difference from one person to another with lactose intolerance; the best way to find yours is to test in small doses and determine what works best for you.
Why Youโll Love This Healthy Mediterranean Recipe
Lighter version – this recipe grills the eggplant instead of dusting it with flour and frying it.
Healthier ingredients: Using Eatlean Cheese has several health benefits: it’s exceptionally high in protein, low in fat, and lactose-free.
This eggplant recipe is also gut-friendly, easier to digest, comforting, and nourishing, with a Mediterranean flavor.
It’s also great to make ahead and keep in the fridge. Layer your aubergine, cheese, and tomato sauce, cover with cling film, and bake whenever you need a fresh, aromatic, authentic Italian taste.
Aubergine Parmigiana Recipe’s Ingredients
- Aubergines are rich in fiber and antioxidants, such as nasunin, which supports brain function and helps reduce oxidative stress. They’re also low in calories and help you feel full.
- Sea salt is essential for purging. It draws out excess moisture and reduces the natural bitterness in aubergines, helping them become more tender when grilled or roasted.
- Rice bran oil has a neutral flavor and high smoke point, making it ideal for grilling or roasting. Olive oil, on the other hand, is safe to cook with between 120 ยฐC (248ยฐF) and 170 ยฐC (338ยฐF), according to recent research.
- Parmigiano Reggiano adds a rich, nutty flavor to this dish.
- Eatlean Cheese is high in protein and calcium. This lactose-free cheese provides the satisfying melt and sharpness of traditional cheddar without the digestive discomfort associated with lactose intolerance.
- Tomato sauce or passata. I use my homemade Italian tomato sauce. Bursting with lycopene, this sauce, made from Italian San Marzano tomatoes, garlic, herbs, and olive oil, boosts antioxidant intake and provides essential vitamins, including vitamin C, as well as potassium.
- 1/2 tsp dried oregano
- Fresh basil leaves (optional)
- 2 tbsp gluten-free breadcrumbs or ground flaxseed.
Classic Italian Dish Preparation
Prep the aubergines:
First, slice the eggplants with a mandoline or a knife. Salt both sides of the eggplant slices and layer them in a colander. Leave for 30 minutes to remove bitterness. Rinse and pat dry.
Roast:
Brush with oil and roast at 200ยฐC for 20 minutes, flipping once.
Layer:
In a ceramic (or any other) deep baking dish, spoon a layer of tomato sauce. Add a layer of eggplant, sprinkle with half the cheese mixture, spoon over more sauce, and add a few basil leaves. Repeat until done. Finish with the remaining Parmesan.
4. Bake:
Bake at 190ยฐC for 20- 30 minutes, until golden and bubbling.
5. Rest:
Let rest for 10โ15 minutes before slicing.
Variations & Substitutions
Make it vegan: substitute Parmesan and other cheeses with your preferred vegan cheeses.
Add more vegetables – Layer roasted peppers or courgettes. This will increase the fiber.
Extra plant-based protein: sprinkle cooked quinoa between layers.
Prep & Storage Tips
- Grill aubergines in advance
- Keep assembled in the fridge for 2 days or freeze unbaked
- Reheat in the oven to 160ยฐC
FAQs
Should I salt the eggplant before cooking?
Yes. Salting the slices and letting them sit for 30 minutes draws out excess moisture and bitterness. Pat them completely dry before frying or baking.
Why is my eggplant parmigiana soggy?
Excess water from the eggplant creates a pool of liquid at the bottom of the dish. Fix this by salting the eggplant beforehand.
Can I make it ahead of time?
Yes. Parmigiana di Melanzane often tastes better the next day after the flavors meld. Assemble it a day in advance, refrigerate, and bake right before serving.
Do I need to peel the eggplant?
Peeling is optional. Leaving the skin on adds structure, nutrients, and extra flavor, though you may want to peel tough skins from older, larger eggplants.
Eggplant/Aubergine Parmigiana Recipe (Parmigiana di Melanzane)
Equipment
Ingredients
- 3 medium Eggplant sliced lengthwise into 1 cm thick slices
- 1 tsp Salt
- 2 tbsp Extra virgin olive oil
- 150 g Parmigiano Reggiano
- 300 g cheese Eatlean lactose-free grated
- 1 L Tomato sauce homemade or store-bought
- ยฝ tsp Dry oregano
- 1 handful Basil leaves fresh
Instructions
- Prep the eggplants: Slice the eggplant with a mandoline ot with a knife. Salt both sides of the slices, and layer in a colander. Leave for 30 minutes to remove bitterness. Rinse and pat dry.
- Roast: brush with oil and roast at 200ยฐC for 20 minutes, flipping once.
- Layer: In a ceramic baking dish, spoon a layer of tomato sauce. Add a layer of eggplant, sprinkle with cheese, mix with half of the Parmesan, spoon over more sauce, and add a few basil leaves. Repeat until done. Finish with cheese and the remaining Parmesan.
- Bake: Bake at 180ยฐC (fan 160ยฐC) for 30โ35 minutes until golden and bubbling.
- Rest: Let rest for 10โ15 minutes before slicing.
Notes
I use and like Eatlean cheddar for its high protein and lactose-free benefits, but any good-quality lactose-free cheese will work. For a vegan version, go with a meltable plant-based cheese. Tomato Sauce:
Use homemade tomato sauce for the best flavor and gut health. Mine is made with olive oil, garlic, oregano, and ripe tomatoes โ Iโll link it for you above. Make-Ahead Friendly:
You can grill/bake the eggplants and assemble the dish a day ahead. Store in the fridge and bake when ready to serve. It freezes well, too! Texture Secret:
Salting the eggplants is key โ donโt skip it! It draws out bitterness and helps them cook to perfection without becoming soggy. Topping Ideas:
Try crushed walnuts or gluten-free breadcrumbs mixed with flaxseed for a crunchy topping. Serving Suggestions:
Delicious with a rocket salad and lemon vinaigrette, or as a side to grilled protein. Storage:
It keeps in the fridge for up to 3 days. Reheat gently in the oven at 160ยฐC.
YourDani x x
Nutrition
Mention @deglutenistanutrition and tag #deglutenistanutrition โ youโll make my day! ๐ฟโจ
