Real Healthy Eggplant Parmesan (Dairy-Free)

November 9, 2016

Healthy Recipes

Eggplant Parm without dairy? Yes, this recipe is for real, and if you love this popular vegetarian dish then you’re in for a treat!

Recipe by Diana Keuilian. Author of the cookbook Family Friendly Fat Burning Meals

Prep timehealthy-eggplant-parm
90 mins

Cook time
50 mins

Total time
2 hours 20 mins

INGREDIENTS
Serves 8

  • Half a batch of Dairy-Free Cashew Cheese (see below for recipe)
For the Eggplant:
  • 2 large eggplants, cut into ¼” slices
  • 1 Tablespoon sea salt
Bowl #1:
  • 1 cup coconut flour
Bowl #2:
  • 4 eggs, beaten
Bowl #3:
  • ½ cup almond flour
  • ¼ cup flax meal
  • 1 cup nutritional yeast
For the Sauce:
  • 1 Tablespoon olive oil
  • 1 teaspoon garlic, minced
  • 1 (28oz) can diced tomatoes
  • ½ cup fresh basil, chopped
  • dash of sea salt
  • dash of black pepper

INSTRUCTIONS

For the Parm:
  1. Batch of Dairy-Free Cashew Cheese (see below for recipe. It’s possible to make the day before)
For the Eggplant:
  1. Preheat the oven to 425 degrees F. Place wire cooling racks over paper towels and place the eggplant slices over the racks in a single layer. Sprinkle generously with salt and allow to sit for an hour. Once the bitter liquid has been drawn out of the eggplant, wipe the salt and liquid off each slice with a paper towel.
  2. Combine the bowl ingredients in 3 separate, shallow bowls. Arrange so that you can easily access the bowls, with 2 rimmed baking sheets within reach. Take each slice of eggplant and dredge through the coconut flour in bowl #1, dip in the beaten egg in bowl #2, and coat with the almond flour, flax, and nutritional yeast mixture of bowl #3. Place the baking sheets of eggplant slices into the preheated oven for 18-20 minutes, flipping halfway through the bake time.
For the Sauce:
  1. In a large saucepan, heat the olive oil over medium high heat. Add the garlic and cook for 3 minutes, until fragrant. Add the canned tomato and bring to a simmer for 15 minutes. Add the fresh basil and a generous sprinkling of salt and pepper. Remove from heat.
Assemble the Parm:
  1. Reduce the oven heat to 350 degrees. Assemble your Eggplant Parm in a casserole pan by layering half of the sauce, topped with half of the eggplant slices, topped with a sprinkling of 75% of the cashew cheese, topped with the remaining eggplant, topped with the remaining sauce, topped with the remaining cashew cheese. Cover the casserole with foil and place in the oven for 30 minutes. Enjoy!

NUTRITION

Calories: 225     Fat: 14g     Carbohydrates: 14g     Sugar: 0g     Sodium: 895mg     Fiber: 9g     Protein: 15g

Diana has hundreds of recipes that are healthy and delicious. Click Here to get her entire cookbook

Dairy-Free Cashew Cheese Spread

Recipe by Diana Keuilian. Author of the cookbook Family Friendly Fat Burning Meals

Prep timecashew-cream-recipe
15 mins

Total time
15 mins

INGREDIENTS
Serves 16
  • 1 cup raw cashews
  • 1 Tablespoon lemon juice
  • 1 Tablespoon water
  • ¼ cup olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon onion powder
  • ¼ teaspoon sweet paprika
  • 1 teaspoon of garlic, minced
  • Dash of black pepper

INSTRUCTIONS

  1. Place the cashews in hot water and soak for 10 minutes and then discard the water.
  2. Combine all of the ingredients in a food processor and pulse until smooth and creamy. May take 5 minutes or longer, so be patient and wait until it’s really creamy.

NUTRITION

Serving size: 1 Tablespoon     Calories: 90     Fat: 8     Carbohydrates: 2

Sodium: 50     Fiber: .5     Protein: 2

Diana has hundreds of recipes that are healthy and delicious. Click Here to get her entire cookbook

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