🍆 Mediterranean Baked Eggplant with Tomato & Feta
Pictures
🥣 Ingredients (Serves 3–4)
🍆 For the Eggplant
2 medium eggplants, sliced into ½-inch rounds
2 tbsp olive oil
Salt and black pepper to taste
🍅 For the Tomato Sauce
2 tbsp olive oil
1 small onion, finely chopped
2 cloves garlic, minced
2 cups crushed tomatoes (or tomato puree)
½ tsp dried oregano
½ tsp chili flakes (optional)
Salt and pepper to taste
🧀 For Topping
½ cup crumbled feta cheese
2 tbsp chopped fresh basil or parsley
👩🍳 Instructions
✅ Step 1: Prepare the Eggplant
Preheat oven to 200°C / 400°F.
Brush eggplant slices lightly with olive oil and sprinkle with salt and pepper.
Arrange on a baking sheet and roast for 20–25 minutes, flipping halfway, until golden brown.
✅ Step 2: Make the Tomato Sauce
In a skillet, heat olive oil and sauté onion until soft (about 3 minutes).
Add garlic and cook for another 30 seconds.
Stir in crushed tomatoes, oregano, chili flakes, salt, and pepper.
Simmer on low for 10–12 minutes until thickened.
✅ Step 3: Assemble the Dish
In a baking dish, layer roasted eggplant slices and spoon tomato sauce between layers.
Top with feta cheese and a drizzle of olive oil.
✅ Step 4: Bake
Bake uncovered for 10–15 minutes, until cheese starts to melt and the sauce bubbles gently.
✅ Step 5: Garnish & Serve
Sprinkle with fresh basil or parsley. Serve warm with:
🥖 Warm pita bread
🍚 Lemon rice or couscous
🥗 Fresh Greek salad
💚 Health & Nutrition Benefits
| Ingredient | Benefit |
|---|---|
| Eggplant | Low in calories, high in fiber and antioxidants. |
| Tomatoes | Packed with lycopene — good for heart health. |
| Olive oil | Supports healthy cholesterol and brain function. |
| Feta cheese | Adds calcium and protein in moderation. |
| Garlic & herbs | Boost immunity and reduce inflammation. |
✅ Healthy Tips
🍆 Bake instead of frying for fewer calories.
🌿 Add spinach or zucchini for extra vegetables.
🧀 Use low-fat feta or skip cheese for vegan version.
🧊 Leftovers taste even better the next day — perfect for meal prep!
