Low Sodium Hearty Eggplant Casserole

Dive into comfort food with a health-conscious twist in this Low Sodium Hearty Eggplant Casserole, a flavorful and wholesome dish that's perfect for family dinners or meal prep. Packed with tender layers of eggplant, zucchini, and roasted red bell pepper, this casserole is simmered in a herbaceous low-sodium crushed tomato sauce infused with garlic, oregano, and fresh basil. The medley is topped with a blend of part-skim mozzarella, Parmesan cheese, and golden whole-wheat breadcrumbs for a satisfyingly crispy finish. With minimal salt but maximum flavor, this dish is both hearty and heart-healthy, making it ideal for those seeking a low-sodium diet without sacrificing taste. Ready in just over an hour, this vibrant and cheesy vegetarian casserole serves six and is sure to become a go-to favorite!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 6

Ingredients

• 2 medium eggplant
• 1 medium zucchini
• 1 large red bell pepper
• 1 large yellow onion
• 4 cloves garlic
• 2 tablespoons olive oil
• 1 15-ounce can canned low sodium crushed tomatoes
• 1 cup fresh basil
• 1 teaspoon dried oregano
• 0.5 teaspoon black pepper
• 1 cup part-skim mozzarella cheese
• 0.5 cup Parmesan cheese
• 1 cup breadcrumbs (preferably whole wheat)

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Slice the eggplants into 1/4-inch thick rounds. Lay them out on a paper towel, sprinkle lightly with salt, and let them sit for 10 minutes to draw out excess moisture. Wipe off the excess moisture with a towel.

Step 3

Cut the zucchini into thin rounds. Dice the red bell pepper and onion. Mince the garlic cloves.

Step 4

In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the onions and garlic, sauté until they are translucent.

Step 5

Add the red bell pepper and zucchini to the skillet, cook for another 5 minutes until they start to soften.

Step 6

Pour in the crushed tomatoes, add the oregano and black pepper. Stir well and simmer for 10 minutes to let the flavors meld together.

Step 7

In a large baking dish, spread a thin layer of the tomato and vegetable mixture on the bottom.

Step 8

Layer half of the eggplant slices over the tomato mixture. Add half of the remaining tomato and vegetable mixture, followed by half of the basil leaves.

Step 9

Sprinkle with half of the mozzarella and Parmesan cheeses.

Step 10

Repeat the layers with the remaining eggplant, tomato mixture, basil, and cheeses.

Step 11

Finally, sprinkle the breadcrumbs evenly over the top.

Step 12

Drizzle the remaining tablespoon of olive oil over the breadcrumbs to promote browning.

Step 13

Cover the casserole with foil and bake for 25 minutes.

Step 14

Remove the foil and bake for another 15-20 minutes until the top is golden brown and bubbly.

Step 15

Remove from the oven, let it cool for a few minutes, then serve.

Nutrition Facts

Serving size	(1788.2g)

Amount per serving	% Daily Value*
Calories	1649.3

Total Fat 69.0g	0%
Saturated Fat 26.2g	0%
Polyunsaturated Fat 3.6g
Cholesterol 110.5mg	0%
Sodium 5003.1mg	0%
Total Carbohydrate 183.5g	0%
Dietary Fiber 46.1g	0%
Total Sugars 69.0g
Protein 83.5g	0%

Vitamin D 0IU	0%
Calcium 1396.9mg	0%
Iron 9.9mg	0%
Potassium 3572.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.8%

Protein: 19.8%

Carbs: 43.5%