Mediterranean Diet Hearty Eggplant Casserole

Dive into the delicious, wholesome flavors of the Mediterranean Diet Hearty Eggplant Casserole—a comforting, veggie-forward dish that's bursting with vibrant, Mediterranean-inspired ingredients. Tender slices of golden-browned eggplant are layered with a rich, garlicky tomato sauce infused with oregano and basil, fresh baby spinach, tangy feta cheese, briny Kalamata olives, and a golden breadcrumb topping for the perfect finishing touch. This casserole is not only packed with nutrients but also embodies the approachable elegance of Mediterranean cuisine, making it an ideal choice for dinner gatherings or a hearty weeknight meal. Ready in just over an hour, this healthy, satisfying, and easy-to-make dish pairs beautifully with a green salad or crusty whole-grain bread. Perfect for lovers of plant-based dining or anyone following a Mediterranean diet!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 2 medium eggplants
• 3 tablespoons extra virgin olive oil
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 large onion
• 3 garlic cloves
• 14 ounce canned diced tomatoes
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 3 cups baby spinach
• 1 cup feta cheese
• 0.5 cup kalamata olives
• 0.25 cup fresh parsley
• 0.5 cup whole wheat breadcrumbs

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Cut the eggplants into 1/4-inch thick slices. Sprinkle them with a bit of salt and let them sit for 15 minutes to draw out excess moisture, then pat them dry with a paper towel.

Step 3

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the sliced eggplants in batches and cook each side for about 3-4 minutes until golden brown. Set aside.

Step 4

In the same skillet, add the remaining tablespoon of olive oil. Add chopped onion and sauté until translucent, about 5 minutes.

Step 5

Add minced garlic and sauté for another minute until fragrant.

Step 6

Stir in diced tomatoes, tomato paste, oregano, basil, salt, and pepper. Cook for about 10 minutes until the sauce thickens slightly.

Step 7

Stir in the baby spinach and cook for another 2 minutes until wilted.

Step 8

In a 9x13 inch baking dish, layer half of the eggplant slices on the bottom.

Step 9

Spread half of the tomato sauce mixture over the eggplants.

Step 10

Sprinkle half of the feta cheese and add half of the olives over the sauce.

Step 11

Repeat the layers with the remaining eggplant slices, tomato sauce, feta cheese, and olives.

Step 12

Top with breadcrumbs and bake in the preheated oven for 25-30 minutes until the top is golden and bubbly.

Step 13

Remove from oven and let it cool for 5 minutes. Garnish with freshly chopped parsley before serving.

Nutrition Facts

Serving size	(1719.7g)

Amount per serving	% Daily Value*
Calories	1756.9

Total Fat 121.2g	0%
Saturated Fat 33.4g	0%
Polyunsaturated Fat 4.3g
Cholesterol 141.4mg	0%
Sodium 6530.9mg	0%
Total Carbohydrate 136.5g	0%
Dietary Fiber 46.7g	0%
Total Sugars 44.9g
Protein 46.1g	0%

Vitamin D 24IU	0%
Calcium 1273.7mg	0%
Iron 17.7mg	0%
Potassium 3249.1mg	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: 59.9%

Protein: 10.1%

Carbs: 30.0%