Eggplant Parmesan With Garlic and White Beans

May 10, 2023May 10, 20230 2
Delicious and healthy Eggplant Parmesan with Garlic and White Beans recipe
in Main

Prep

30 min

Cook

40 min

Ready In

1 hr 10 min

Level

Difficult

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 large eggplants
4 egg whites
1/4 teaspoon sea salt ( regular can be substituted )
2 cups breadcrumbs
1/3 cup grated parmesan cheese ( recommend using a mix of parmesan and romano )
1 head garlic
2 minced garlic cloves
2 teaspoons dried basil
2 teaspoons olive oil
4 cups tomato sauce ( any brand will due , but I recommend my zesty tomato sauce ! )
1 can white beans
1 1/2 cups low fat mozzarella

Nutrision Information

Servings Per Recipe
6
Calories
335
Sugar
9g
Fat
9g
Eggplant Parmesan is a classic Italian dish that is often served as a main course. This version includes the addition of white beans and garlic, adding extra flavor and protein to the dish. The eggplant is breaded and baked instead of fried, making it a healthier option. This meal is perfect for a cozy night in or for entertaining guests. It pairs well with a simple side salad and a glass of red wine. Overall, this Eggplant Parmesan with Garlic and White Beans recipe is a delicious and healthy take on a classic dish.

Instructions

1.Preheat oven to 375°F (190°C).
2.Cut the eggplants into half-inch thick rounds. Sprinkle salt over both sides of each slice, then place the slices onto a paper towel-lined plate and let sit for 10 minutes.
3.In a small bowl, whisk together the egg whites and sea salt. In another bowl, mix together the breadcrumbs, parmesan cheese, minced garlic, and dried basil.
4.Dip each eggplant slice into the egg whites, then into the breadcrumb mixture, pressing to adhere. Place the slices onto a lined baking sheet and bake for 20 minutes, or until golden and crispy.
5.In a large saucepan, heat the olive oil over medium heat. Add the head of garlic and cook until golden brown. Stir in the tomato sauce and white beans, then let simmer for 5 minutes.
6.Once the eggplants are done baking, layer them on the bottom of a large baking dish. Pour the sauce over the eggplants, then sprinkle the mozzarella over the top. Bake in the oven for 15-20 minutes, or until the cheese is melted and bubbly.

PROS

Eggplant, white beans, and tomato sauce make this dish a nutritious and protein-packed meal.
It’s also vegetarian and gluten-free.

CONS

Eggplant Parmesan can be a bit time-consuming to prepare, but the end result is worth it.
It’s also high in sodium if using canned tomato sauce.

HEALTH & BENEFITS

Eggplant is a low-calorie vegetable that is high in fiber, antioxidants, and vitamins. It has been linked to improved digestion, heart health, and lower blood sugar levels. White beans are a good source of protein, fiber, and vitamins and minerals like potassium and zinc. Tomato sauce is rich in lycopene, an antioxidant that has been linked to cancer prevention. Overall, this meal is a healthy and balanced option for dinner.

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