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Tender, smoky baked eggplant is mashed with sweet tomatoes, fragrant garlic, and fresh herbs. This rustic and flavorful dish is perfect as a hearty side or a dip with crusty bread, all under 300 calories per serving.
Roast the eggplant
Prepare the tomato base
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Tender, smoky baked eggplant is mashed with sweet tomatoes, fragrant garlic, and fresh herbs. This rustic and flavorful dish is perfect as a hearty side or a dip with crusty bread, all under 300 calories per serving.
This american recipe takes 75 minutes to prepare and yields 4 servings. At 260.9 calories per serving with 9.83g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Combine and finish the mash
Garnish and serve
To make this vegan, simply omit the parmesan cheese or use a plant-based parmesan alternative.
Add 1/2 teaspoon of red pepper flakes along with the garlic for a spicy kick.
Stir in a can of rinsed and drained chickpeas or white beans along with the tomatoes to add protein and make it a more complete meal.
This recipe is naturally gluten-free. Ensure you serve it with gluten-free bread or crackers if desired.
Eggplant is an excellent source of dietary fiber, which aids in digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness.
Made with olive oil, this dish provides monounsaturated fats which are known to support cardiovascular health by helping to reduce bad cholesterol levels.
Tomatoes are rich in lycopene, and eggplants contain nasunin, both powerful antioxidants that help protect your cells from damage.
Yes, it's a very healthy dish. Eggplant is a great source of fiber, while tomatoes are rich in lycopene, a powerful antioxidant. Using olive oil provides healthy monounsaturated fats. It's a nutritious, vegetable-packed side dish.
One serving (approximately 1 cup) of this Baked Eggplant and Tomato Mash contains around 290-310 calories, making it a great low-calorie but filling option.
Absolutely! This dish is perfect for meal prep. You can make it up to 4 days in advance and store it in the refrigerator. The flavors actually deepen and improve overnight.
It's very versatile. Serve it as a side dish with grilled chicken or fish, use it as a dip for pita bread or vegetable sticks, or toss it with pasta for a simple main course.
