The nights are drawing it, it’s getting a little cooler and we’re starting to crave proper comfort food. Enter: aubergine parmigiana – the cheese and tomato-based Italian bake that offers all the pleasure of a lasagna but with arguably more nutrients. 

As the name suggests, the dish is centred around aubergine. As well as containing decent amounts of manganese, folate and potassium, the plant is also packed with gut-loving fibre. 

The colour of the aubergine is proof of its power; it gets its purple hue from a type of pigment called anthocyanins. They’re particularly high in a type of anthocyanin called nasunin, which has been found to be effective at protecting cells against harmful free radicals. Some animal studies have also shown that aubergines can protect the heart against disease, with one finding a marked difference after just 30 days.

Want to boost this dish’s gut health credentials? Grab a few slices of fresh sourdough for mopping up the juices. 

2 medium-sized aubergines

400g tin of chopped tomatoes

1 onion, chopped

2 cloves garlic, minced

1 tsp dried oregano

Olive oil

Salt and pepper to taste

300g vegan mozzarella 

Fresh basil for garnish

Preheat the oven to 180°C.

Slice the aubergines into thin rounds, sprinkle a little salt on both sides, and let them sit for about 30 minutes. This helps to remove any bitterness.

After 30 minutes, rinse the aubergine slices and pat them dry with a kitchen towel.

In a pan, heat some olive oil and sauté the chopped onion and minced garlic until they become golden brown. 

Add the canned crushed tomatoes and dried oregano, then simmer the sauce over medium heat for about 15-20 minutes, or until it thickens. Season with salt and pepper to taste.

In a non-stick skillet, cook the aubergine slices on both sides until they are tender and slightly golden. Add more olive oil if needed.

In a baking dish, spread a little tomato sauce on the bottom. Layer with eggplant slices, followed by a layer of vegan mozzarella cheese. Repeat until you’ve used all the ingredients, finishing with a final layer of tomato sauce and vegan mozzarella cheese.

Cover the baking dish with aluminum foil and bake for about 30-40 minutes. Then, uncover and bake for an additional 10-15 minutes or until the eggplant parmigiana is golden and bubbling.

Let it rest for a few minutes before serving, garnishing with fresh basil. 

Images: Plant Club