Crispy Eggplant with Garlic Tomato Sauce – A Vegan Delight
If you're craving a plant-based dish that's both comforting and quick to prepare, this crispy eggplant with garlic tomato sauce will be your new favorite go-to recipe. Combining the rich, meaty texture of golden eggplant with the bold flavors of garlic and tomato, it's a dish that's not only packed with nutrients but also loaded with taste.
This recipe ticks all the boxes:
- Quick
- Healthy
- Affordable
- Full of flavor
Ingredients
- 2–3 medium eggplants, sliced into 1/2-inch rounds
- 4 garlic cloves, minced
- 2 tablespoons tomato paste
- 2 fresh tomatoes, diced
- Salt and black pepper to taste
- Olive oil for frying
- Optional: basil, parsley, or oregano for garnish
Instructions
1. Prepare the Eggplant
Wash and slice the eggplants. Optionally, sprinkle salt on both sides and let them sit for 10 minutes to remove bitterness. Pat dry with a paper towel.
2. Fry or Bake the Eggplant
Frying method: Heat olive oil in a pan over medium heat. Fry slices until golden brown on both sides. Remove and set on paper towels.
Baking method: Preheat oven to 400°F (200°C). Brush eggplant slices with olive oil and bake for 25–30 minutes, flipping halfway through.
3. Make the Garlic Tomato Sauce
In a pan, heat 1 tbsp olive oil, add minced garlic, and sauté until fragrant. Stir in tomato paste and diced tomatoes. Simmer for 10–12 minutes. Add salt and pepper to taste.
4. Assemble the Dish
Place crispy eggplant slices on a plate. Spoon the garlic tomato sauce on top and garnish with herbs of your choice.
Health Benefits
- Low in calories: Great for weight management
- High in fiber: Supports digestion and satiety
- Rich in antioxidants: Boosts immunity and reduces inflammation
- Zero cholesterol: Ideal for heart health
Optional Variations
- Add red pepper flakes for a spicy twist
- Top with vegan mozzarella or nutritional yeast
- Serve with quinoa, couscous, or rice
Expert Tips
- Use fresh, firm eggplants for best results
- Don’t overcrowd the pan – cook in batches
- Add a splash of lemon juice for brightness
- Store leftovers in airtight containers for up to 3 days
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Conclusion
This crispy eggplant with garlic tomato sauce is more than a recipe—it's proof that healthy eating can be flavorful, quick, and deeply satisfying. Try it today and enjoy a new favorite in your plant-based rotation!
Pinterest Caption (for sharing)
This 15-minute vegan eggplant recipe is perfect for a quick dinner. Topped with rich garlic tomato sauce and bursting with Mediterranean flavor! 🍆💚
#VeganRecipe #HealthyDinner #EggplantLovers #QuickMeals #PlantBased