Step 1: Get the eggplants ready.
Cut the eggplants into slices that are 1/4 inch thick.
Put a lot of salt on both sides of the slices and place them on a tray lined with paper towels. Let them rest for 20-30 minutes to get rid of extra water. This helps to decrease bitterness and make sure the eggplants cook evenly.
After letting them rest, wash the eggplants with cold water and dry them with paper towels.
Next, cook the eggplants in a pan with oil.
In a big frying pan, warm around 1/4 cup of olive oil on medium heat.
Cook the eggplant slices in small groups, making sure not to put too many in the pan at once. Cook each side for 3-4 minutes until it turns golden brown.
After frying, move the eggplant slices to a plate with paper towels to remove extra oil.
Step 3: Make the Sauce
In a pot, warm a little olive oil on medium heat. Put chopped garlic in the pan and cook until it smells good (around 1 minute).
Add the marinara or tomato sauce and mix in salt, pepper, and oregano. Let it cook gently for 10 minutes so the flavors mix well.
Put the sauce to the side for later use.
Step 4: Put the Gratin in layers.
Heat your oven to 375°F (190°C) before using it.
In a baking pan (9×13 inches or similar size), put a thin layer of tomato sauce on the bottom.
Place a layer of cooked eggplant slices on top of the sauce.
Put some shredded mozzarella and grated Parmesan on top of the eggplants.
Do it again: add more sauce, then eggplants, and then cheese. Keep adding layers until you have used all the ingredients.
To add a crispy texture, put breadcrumbs on top of the last layer of cheese.
Step 5: Cook the Gratin in the oven.
Put aluminum foil on the baking dish and bake in the oven that has been preheated for 25 minutes.
Take off the cover and bake for another 10-15 minutes until the top is golden and bubbly.
Let the baked dish cool a bit before serving so the different layers can firm up.
Nutrition Facts (Per Serving)
Calories: 320
Proteins: 15 grams
Fat content: 21 grams
Carbs: 18g
Fiber content: 6 grams
Calcium: 25% of what you should have every day.
Vitamin A: 15% of the daily amount you should have.
Vitamin C: 10% of what you need each day
Iron: 8% of what you should have in a day.
Advantages of Eggplant Gratin
Advantages of Eggplant Gratin with Parmesan and Mozzarella
Eggplant gratin with Parmesan and Mozzarella is a tasty and comforting dish that is also full of nutrients, making it a great option for a healthy meal. Here's how it can improve your health:
Full of nutrients
Eggplants have few calories and are full of important vitamins and minerals such as vitamin C, K, and B6, as well as folate, potassium, and fiber. These nutrients help keep you healthy by supporting your immune system, brain function, and blood pressure.
Tomato sauce contains lycopene, a strong antioxidant that is good for the heart and can help prevent cancer.
2. Cardiovascular Health
Eggplants have a lot of fiber, which can lower cholesterol and decrease the chance of heart problems. The potassium in eggplants also helps keep blood pressure at a healthy level. Moreover, the antioxidants in eggplants and tomatoes can help protect the heart by preventing damage caused by oxidation.
3. Helps control your weight.
Eggplants have few calories and lots of fiber, which can make you feel full and help you manage your weight. When the dish is baked instead of fried or cooked with just a little oil, it becomes a healthier choice for people who are trying to control their calorie intake without giving up taste.
4. Keeping your bones strong.
Adding Parmesan and Mozzarella cheeses to this dish gives you a lot of calcium, which is important for keeping your bones and teeth strong. Parmesan cheese, specifically, has a lot of calcium and protein, which help keep bones strong and muscles healthy.
Improves digestion.
Eggplants have a lot of fiber, which helps keep your digestion healthy by controlling bowel movements and supporting the health of your gut. This can help avoid constipation and improve overall digestion.
6. Benefits of Antioxidants
Eggplants have strong antioxidants like nasunin that help protect cells from damage caused by free radicals. The substances in eggplant help the body get rid of toxins and decrease inflammation.
Increase your protein and energy levels.
Although this vegetarian dish doesn't have as much protein as meat dishes, adding mozzarella and Parmesan cheeses increases its protein content. This helps give energy and supports muscle recovery.
Beneficial for your eyes.
The vitamins A and C found in tomatoes and eggplants can help prevent eye problems related to aging by reducing oxidative stress.
Eggplant casserole with Parmesan and Mozzarella is a tasty and healthy dish that provides many health benefits. It has lots of vitamins, minerals, and antioxidants, and is not very high in calories (depending on the amount of oil and cheese you add). The fiber in it helps your heart and digestion, while the cheese gives you calcium and protein for strong bones.
This meal combines delicious flavors with healthy ingredients, making it a good choice for people who enjoy filling dishes and want to eat healthily. With each tasty bite, you are savoring traditional Mediterranean tastes and providing your body with nutrients.
Full of Nutrients: Eggplants have few calories but are rich in vitamins such as B6, C, and K, and minerals like potassium and magnesium.
Heart Health: The fiber, potassium, and antioxidants in eggplants help keep your heart healthy by reducing cholesterol levels and enhancing blood flow.
Antioxidants in eggplants and tomatoes in this dish can reduce inflammation and combat harmful substances in the body.
Protein and calcium: Mozzarella and Parmesan cheeses are good sources of protein and calcium, which are important for muscles and bones.
The Origin of Eggplant Parmesan
Eggplants, also known as aubergines, came from India and Southeast Asia. They were brought to the Mediterranean region during the early Middle Ages through trade routes from the Middle East. At first, people in Europe didn't believe in them because the early types were bitter and considered to be harmful. As time passed, eggplants became a common ingredient in Mediterranean cuisine, particularly in Italy, due to selective breeding.
By the 15th century, eggplants were grown a lot in southern Italy, especially in Sicily, Campania, and Calabria. These regions were famous for having good soil and lots of fresh fruits and vegetables. A dish similar to Gratin d’aubergines is Melanzane alla Parmigiana, an Italian classic that includes layers of fried eggplant, tomato sauce, Parmesan cheese, and sometimes mozzarella. This meal became very popular in Italian cooking because it uses basic, local ingredients.
Mozzarella is a soft cheese made from buffalo milk, while Parmesan is a hard, aged cheese from Parma. Both cheeses add a creamy and tangy taste to the gratin. Including these cheeses shows how Italians value using local dairy and agricultural products.
Eggplant dishes became popular in Europe, especially in France, where the gratin cooking technique became well-liked. The term "gratin" comes from the French word "gratter," which means "to scrape."
.jpeg)
