This Baked Eggplant with Zucchini and Tomatoes is a delicious, healthy, and easy-to-make dish that brings out the natural sweetness of roasted vegetables with a touch of garlic, olive oil, and fresh parsley. The combination of eggplants, zucchini, tomatoes, and paprikas creates a flavorful and satisfying meal that can be enjoyed as a side dish or a light main course. This recipe is perfect for those who love Mediterranean cuisine and are looking for a healthy, plant-based meal.
Preparation Time
This simple and flavorful baked vegetable dish is ready in under an hour.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Servings: 4
Ingredients
This nutritious and flavorful dish uses fresh, wholesome ingredients.
- 2 eggplants, sliced into rounds or lengthwise
- 4 cloves of garlic, minced
- 2 paprikas (red bell peppers), cut into strips or chunks
- 1 zucchini, sliced into rounds or half-moons
- 3 tomatoes, sliced into rounds or chunks
- 100 ml water
- Salt, to taste
- Black pepper, to taste
- Olive oil, for drizzling
- Fresh parsley, chopped, for garnish
Directions
This oven-baked eggplant with zucchini and tomatoes is a simple, healthy, and delicious recipe.
- Preheat the Oven: Set your oven to 200°C (400°F).
- Prepare the Vegetables: Wash and slice the eggplants, zucchini, paprikas, and tomatoes. Mince the garlic cloves.
- Layer the Vegetables: In a baking dish, arrange the eggplants, garlic, paprika, zucchini, and tomatoes in layers.
- Season the Dish: Sprinkle salt and black pepper over each layer.
- Add Water and Olive Oil: Pour 100 ml of water over the layered vegetables and drizzle olive oil on top.
- Cover and Bake: Cover the baking dish with aluminum foil or a lid and bake in the preheated oven for 30-40 minutes, until the vegetables are tender and fully cooked.
- Garnish and Serve: Remove the foil or lid, sprinkle with fresh parsley, and serve hot as a side dish or light main course.
Nutritional Facts
This healthy and satisfying baked vegetable dish is low in calories and rich in fiber.
- Calories: 150 kcal per serving
- Protein: 4g
- Carbohydrates: 18g
- Fats: 7g
- Fiber: 6g
- Sodium: 220mg
The Origins and Popularity of Baked Vegetable Dishes
Baked vegetable dishes have been a staple in Mediterranean and Middle Eastern cuisine for centuries. Dishes like French Ratatouille, Italian Caponata, and Greek Briam showcase slow-roasted vegetables, enhanced by olive oil, garlic, and herbs. This eggplant, zucchini, and tomato dish follows the same traditional method of layering and baking vegetables to create a rich, naturally sweet, and hearty dish. The simplicity of the ingredients and ease of preparation make it a popular choice worldwide for vegetarians, vegans, and health-conscious eaters.
Why You’ll Love This Recipe
This Baked Eggplant with Zucchini and Tomatoes is a simple, flavorful, and healthy dish that everyone will enjoy.
- Naturally Sweet and Savory: The slow-roasted vegetables bring out natural sweetness and rich flavors.
- Low-Calorie and Healthy: Packed with fiber, antioxidants, and essential vitamins.
- Easy to Prepare: Requires minimal ingredients and effort.
- Perfect for Meal Prep: Stores well and tastes even better the next day.
Health Benefits of Eggplant with Zucchini and Tomatoes
This dish is nutrient-rich and supports overall health.
- Eggplants: Contain antioxidants, fiber, and vitamins that support heart health.
- Zucchini: Low in calories and rich in vitamin C, potassium, and fiber.
- Tomatoes: High in lycopene, which promotes heart and skin health.
- Garlic: A natural immune booster and anti-inflammatory ingredient.
- Olive Oil: Provides healthy monounsaturated fats that support brain and heart health.
Serving Suggestions
This flavorful and healthy dish pairs well with various sides and proteins.
- With Crusty Bread: Serve with toasted sourdough or garlic bread.
- With Grilled Protein: Pair with grilled chicken, fish, or tofu.
- With Pasta or Rice: Serve over whole-grain pasta, quinoa, or brown rice.
- With Feta or Goat Cheese: Add a sprinkle of crumbled feta or goat cheese for extra creaminess.
Tips for the Best Baked Eggplant and Zucchini
Follow these pro tips to ensure a perfectly baked, flavorful dish.
- Don’t Overcook the Vegetables: Keep them slightly firm for the best texture.
- Use High-Quality Olive Oil: Enhances flavor and richness.
- Let the Dish Rest Before Serving: Helps the flavors blend beautifully.
- Experiment with Herbs: Try adding oregano, thyme, or basil for extra depth.
Variations to Try
Customize this baked vegetable dish with different flavors and ingredients.
- Spicy Version: Add red pepper flakes or chili powder.
- Cheesy Version: Top with Parmesan, feta, or mozzarella.
- Mediterranean Style: Add chickpeas and olives for extra protein and flavor.
- Creamy Version: Mix in a splash of coconut milk or cashew cream for richness.
Conclusion: A Simple, Healthy, and Delicious Dish
This Baked Eggplant with Zucchini and Tomatoes is a nutrient-dense, flavorful, and easy-to-make dish that’s perfect for any meal. The natural sweetness of roasted vegetables, combined with olive oil, garlic, and herbs, makes it a versatile and satisfying option. Whether you’re looking for a light main course or a flavorful side dish, this recipe is a must-try for Mediterranean cuisine lovers.
Frequently Asked Questions (FAQ)
- 1. Can I make this dish ahead of time? Yes! This dish stores well in the fridge for up to 3 days.
- 2. Can I freeze this recipe? Yes! Freeze in an airtight container for up to 2 months.
- 3. Can I use other vegetables? Absolutely! Try adding mushrooms, bell peppers, or spinach.
- 4. How do I make it more filling? Serve with grains, legumes, or protein.
- 5. What herbs work best in this dish? Try oregano, thyme, rosemary, or basil.
- 6. How do I prevent eggplant from becoming soggy? Don’t overbake—keep it slightly firm.
- 7. Can I add cheese? Yes! Feta, Parmesan, or mozzarella make great additions.
- 8. How can I make this dish spicy? Add chili flakes or cayenne pepper.
- 9. What’s the best way to reheat leftovers? Reheat in the oven at 180°C (350°F) for 10 minutes.
- 10. Can I cook this dish on the stovetop? Yes! Sauté everything in a pan over medium heat until tender.
Enjoy this Baked Eggplant with Zucchini and Tomatoes, a simple, flavorful, and healthy Mediterranean-inspired dish! 🍆🥒🍅