Food, Lunch & Dinner, Recipe

Recipe: Vegan Eggplant Parmesan (Oil Free, Nut Free)

Pasta + roasted eggplant + easy marinara sauce + gooey vegan cheese = a delectably delightful dish. Three simple recipes and your pasta of choice come together for a flavourful meal. You could always buy a prepared pasta sauce or make the pasta sauce in advance to cut down on the preparation time. Let us know if you give this recipe a try!

Roasted Eggplant Steaks

Ingredients

  • 1 eggplant, sliced lengthwise (about 1/2” thick)
  • 2 tbsp oat flour
  • 2 tsp nutritional yeast
  • 2 tsp garlic powder
  • 2 tsp Italian seasoning (or 1 tsp basil, 1 tsp oregano)

Directions

  1. Preheat oven to 425 F. Line baking sheet with silicone baking mat or parchment paper.
  2. Combine all ingredients (except eggplant) in a small bowl.
  3. Put spice blend in a large flat dish (or on a plate).
  4. Wet eggplant slightly – brush with water or run under tap briefly.
  5. Place eggplant in spice blend, flip, and place on lined baking sheet.
  6. Bake 20 minutes. Flip, bake another 5-10 minutes.

Notes:

  • We have also made this recipe chopping the eggplant into cubes. The cubes may need slightly less cooking time and they get a bit crispier.

© 2020 Plant Fit Meg

Easy Veggie Marinara Sauce (Oil Free)

Ingredients

  • 1 can (794 g / 28 oz) diced tomatoes with liquid (or 2.5 cups freshly diced tomatoes + 1 cup water)
  • 1 can (156 ml / 5.5 fl oz) tomato paste (or 2/3 cup)
  • 1/2 diced onion
  • 1/2 diced red pepper
  • 1/2 diced green pepper
  • 1 tbsp Italian seasoning (or 1.5 tsp basil, 1.5 tsp oregano)
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 1/4 tsp black pepper and/or crushed red pepper flakes
  • optional: 1/2 tsp date syrup (or maple syrup-see note)

Directions

  1. Mix all ingredients over medium-high heat for 5-10 minutes. The consistency will be quite thick; it will thin slightly as it simmers.
  2. Reduce heat to medium-low, cover, and allow to simmer for 15-20 minutes (stirring occasionally).

Notes

  • We like our veggies to be slightly crisp. If you prefer a softer texture, you can cook the onion and peppers for a few minutes first, before adding the remaining ingredients.
  • Sugar is often used in tomato-based sauces to balance the acidity. We don’t use any sweetener in our sauce, but you can add date syrup (or maple syrup) 1/2 tsp at a time to achieve desired flavour.
  • We often like to add cooked (or rinsed canned) lentils to this sauce as well.

© 2020 Plant Fit Meg

Pasta

Prepare your favourite pasta. We like to use brown rice pasta, whole wheat pasta, or spiralized zucchini noodles. This meal can also be prepared with roasted potatoes or a grain (ex. quinoa or rice) rather than pasta if you prefer.

Gooey Vegan Cheese Sauce (Nut free)

Ingredients

  • 3/4 cup plant milk (unsweetened)
  • 3 tbsp nutritional yeast
  • 2 tbsp corn starch or tapioca starch
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp salt (optional-see note)

Directions

  1. Combine all ingredients in a saucepan. Whisk continuously over high heat until thick (about 2-5 minutes).
  2. If it becomes too thick, add a little more plant milk and whisk again.

Notes

  • When using this cheese for the Eggplant Parmesan topping, I don’t find the salt to make much of a difference because of all the other flavours going on. Add salt if you enjoy it, and omit if you’d rather not use it.
  • We also like to use this cheese on pizza, and on toast with garlic powder and Italian seasoning. It does make the top of the toast slightly spongy, but we have gotten used to the texture since we stopped using vegan butters.

© 2020 Plant Fit Meg

Assembly

  • Put pasta on a plate
  • Add marinara sauce
  • Place eggplant on top
  • Add more marinara sauce if desired
  • Top with gooey vegan cheese
  • Add salt, black pepper, and/or crushed chili peppers if desired
  • Enjoy!

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