Fried Eggplant, Zucchini, and Peppers with Tomato Sauce 🍆🍅

By Suzanne Anderson June 17, 2023 42 mins read 128 Views

Introducing the Fried Eggplant With Tomato Sauce recipe! This delightful Mediterranean-inspired dish is a flavorful combination of fried eggplant, zucchini, and peppers cooked in a delicious tomato sauce. It's a fantastic option for those seeking creative ways to incorporate more vegetables into their diet. Not only does it satisfy your taste buds, but it's also a low-carb and fiber-rich recipe, ensuring a nutritious and delicious meal.

Keto air-fried eggplant, zucchini, pepper topped with tomato sauce.

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Preparation and cooking overview

You can whip up this Mediterranean delight in your kitchen in just 35 minutes. And the best part? The cooking process is quite simple. Just roast the vegetables in an air fryer, sauté the savory sauce, and enjoy the mix of crisp yet tender veggies.

Chef's note

Feel free to put your spin on this recipe! Love a bit of heat? Add a dash of chili flakes to the tomato sauce. If you like herbs, throw in some fresh basil, oregano, or thyme. Also, sprinkle some crumbled feta on top before serving.

Prep Time: 10 minutes
Cooking Time: 25 minutes
Total Time: 35 Minutes
Difficulty Level: Easy
Recipe Makes 2 Servings

🍆 Ingredients for this fried eggplant with tomato sauce recipe

Vegetables

2 eggplants
1 zucchini
1 red bell pepper
1 green bell pepper
1 tablespoon olive oil, for drizzling

Chopped eggplant, zucchini, bell peppers, garlic, canned chopped tomatoes, oil, salt, black pepper, and, apple cider vinegar made ready on the kitchen table.

🍅 For the sauce

1 cup canned chopped tomatoes
4 cloves of garlic
2 tablespoon olive oil
¼ teaspoon salt
¼ teaspoon freshly cracked black pepper
1 teaspoon apple cider vinegar

Ingredient substitutions

Olive oil: Use avocado or coconut oil for a different flavor profile.
Canned tomatoes: If you don't have canned tomatoes on hand, use fresh tomatoes. Chop and drain them well before using.
Garlic cloves: Use half a teaspoon of garlic powder if you don't prefer fresh garlic.

Low carb fried eggplant and tomato sauce recipe.

Additional ingredients

Add these optional ingredients to enhance the flavor profile of your dish.

Cheese: Sprinkle some feta or grated parmesan cheese over the top for a salty kick.
Olives: Black or green olives add a punch of umami flavor that pairs well with the veggies.
Spinach: Stir in some fresh or frozen spinach. It wilts down beautifully in the sauce and enhances the Mediterranean feel.
Fresh herbs: Consider adding some fresh herbs, such as fresh basil, oregano, or parsley, to amp up the flavor profile.
Pine nuts: Toast some pine nuts and sprinkle them over the top for a delightful crunch.

Cooking tools required

To make this Fried Eggplant With Tomato Sauce recipe, you need the following tools:

Cutting board
Knife
Cast-iron skillet
Airtight container
Measuring cups
Spoons
Spatula

Tools substitute options

Cast-Iron skillet: While cast-iron pans are great for heat distribution, any large skillet or saucepan will work for making the sauce.

A small bowl with tomato sauce next to a bowl with keto air fried veggies.

How to make Fried Eggplant With Tomato Sauce: step-by-step guide

Let's take you on a step-by-step cooking process of making air-fried eggplant with tomato sauce!

Cooking methods

Air-frying
Simmering

Preparation steps

Gather all the ingredients and measure them.
Rinse the vegetables under cold water.
Once the veggies are clean and dry, chop them into small cubes. It's best to keep them roughly the same size for even cooking.
Next, peel the garlic cloves and mince them.
Drain excess water from the canned tomatoes before chopping them.

Cooking instructions

Place the chopped veggies in an air fryer basket. Drizzle olive oil over them and fry at 400°F (200°C) for 25 minutes.
Transfer them to the airtight container, and let them cool before closing the lid.
In a cast-iron skillet, sauté the tomatoes in olive oil until they soften.
Add minced garlic, vinegar, salt & pepper. Simmer for about 15 minutes, stirring occasionally.
Next, pour the prepared sauce over the fried vegetables. Let them cool. Then, scoop out a portion on a plate and enjoy!

Drizzling olive oil over chopped eggplant, zucchini, and bell pepper in an air fryer basket.

Topping air fried eggplant, zucchini, and bell peppers with tomato sauce.

Chef's pro tip

To prevent soggy eggplants in this recipe, be careful not to use too much oil. Instead, drizzle or spray a little bit of oil. Here's an extra tip: sprinkle salt on the eggplants to remove extra moisture and bitterness. Cut them in half, sprinkle salt, wait 30 minutes, rinse, and pat dry. Now they're ready to use!

What to serve with fried veggies with tomato sauce?

When serving keto-fried veggies with tomato sauce, you have plenty of options to complement and enhance the flavors of this delicious dish. Here are some fantastic accompaniments that can elevate your meal:

Grilled chicken: A Grilled Chicken Breast adds a hearty protein boost.
Cauliflower rice: This low-carb rice substitute pairs well with fried veggies and tomato sauce.
Keto dinner rolls: Serve up some slices of Keto Dinner Rolls for a delicious way to scoop and savor your favorite vegetable dishes.

Keto veggies with tomato sauce recipe in a bowl.

How to make it healthier

This low-carb dish is brimming with nutritious ingredients. To tailor it according to your dietary preferences and make it extra special, consider the following suggestions:

Use organic ingredients: Choose organic vegetables when possible and within your budget.
Cut back on salt: Use less salt in the tomato sauce. Opt for no-salt-added canned tomatoes or fresh tomatoes.
Add more veggies: Spinach, kale, mushrooms, or other leafy greens can be a tasty and healthy addition.

Time-saving tips

Pre-cut veggies: If you're short on time, grab pre-cut veggies from the store. They may cost a bit more, but they're a convenient time-saver.
Garlic press: Use a garlic press to mince garlic cloves quickly.
Canned tomatoes: Save time by using canned tomatoes for your sauce. Look for no-salt or no-sugar-added options.

What can I prepare ahead of time?

Chop your veggies: You can cube your eggplants, zucchini, and bell peppers a day in advance. Just store them in an airtight container in the fridge.
Tomato sauce: Enhance the flavors by preparing it in advance and reheating it when mixing it with the veggies. This technique allows the different flavors to meld together over time, resulting in a more harmonious and delicious combination.

Storage

One of the great things about this veggie skillet is that it tastes amazing even when eaten cold! No need for reheating. Simply toss the leftovers in the refrigerator and enjoy them whenever you like. Just make sure to store them properly to maintain their freshness.

Refrigerator: Transfer the leftovers to an airtight container and store them in the fridge for 3-4 days.

Recipe wrap-up and conclusion

Get ready to indulge in the incredible versatility and mouthwatering flavors of this Fried Eggplant with Tomato Sauce. Whether you're seeking a delectable side dish, appetizer, or a satisfying main course, this dish has got you covered. It's an ideal choice for everyday meals and can even add a touch of magic to your picnics.

Featuring a delightful combination of crispy fresh veggies and a tangy sauce, it's like a sunlit celebration on your plate. Each chop, sizzle, and stir brings you one step closer to a healthier and happier you. So, roll up your sleeves, grab your trusty spatula, and dive into this vegetarian delight. Trust us, it's definitely worth a try!

Frequently asked questions

Yes, you can use an oven as an alternative to the air fryer. Preheat the oven to 425°F (220°C), place the vegetables on a parchment-lined baking sheet, and bake for 30-35 minutes. Flip halfway through.

No! The skin provides an amazing texture and is also packed with nutrients. We advise you to keep the skin on for the best culinary experience.

No! When frozen and thawed, the vegetables tend to become soggy and lose their crispiness.

Absolutely! Using store-bought tomato sauce is a great option. Just make sure to choose a keto-friendly sauce with low salt.

Soaking the eggplant in milk is not necessary for this recipe. That step is typically used to reduce bitterness in older and larger eggplants. In our case, salting the eggplant is sufficient to draw out any potential bitterness.

📖 Recipe

Fried Eggplant With Tomato Sauce

Fried Eggplant with Tomato Sauce is a quick, easy, and flavorful Mediterranean dish, ready in 35 minutes.

Course Side Dish

Cuisine Mediterranean

Keyword fried eggplant with tomato sauce, vegetarian

Prep Time 10

Cook Time 25

Total Time 35

Servings

Calories 375kcal

Ingredients

Vegetables

2 eggplants
1 zucchini
1 red bell pepper
1 green bell pepper
1 tablespoon olive oil for drizzling

For the sauce

1 cup canned chopped tomatoes
4 cloves of garlic
2 tablespoon olive oil
¼ teaspoon salt
¼ teaspoon freshly cracked black pepper
1 teaspoon apple cider vinegar

Instructions

Preparation steps

Gather all the ingredients and measure them.
Rinse the vegetables under cold water.
Once the veggies are clean and dry, chop them into small cubes. It's best to keep them roughly the same size for even cooking.
Next, peel the garlic cloves and mince them.
Drain excess water from the canned tomatoes before chopping them.

Instruction steps

Place the chopped veggies in an air fryer basket. Drizzle olive oil over them and fry at 400°F (200°C) for 25 minutes.
Transfer them to the airtight container, and let them cool before closing the lid.
In a cast-iron skillet, sauté the tomatoes in olive oil until they soften.
Add minced garlic, vinegar, salt & pepper. Simmer for about 15 minutes, stirring occasionally.
Next, pour the prepared sauce over the fried vegetables. Let them cool. Then, scoop out a portion on a plate and enjoy!

Video

Nutrition

The post Fried Eggplant, Zucchini, and Peppers with Tomato Sauce 🍆🍅 appeared first on Cast Iron Keto.

By: Feyza Kırmacı
Title: Fried Eggplant, Zucchini, and Peppers with Tomato Sauce 🍆🍅
Sourced From: www.castironketo.net/blog/fried-eggplant-with-tomato-sauce/
Published Date: Sat, 17 Jun 2023 17:34:51 +0000

Frequently Asked Questions

Is it the hardest week of keto?

It is difficult to prepare for the keto diet's first week. It is a lifestyle change that requires major lifestyle changes. The idea that you're saying goodbye to your favourite high-carb foods can be intimidating.

But don't fear! This will be one of the most rewarding weeks in your life if you have the right information. You can survive and thrive on the ketogenic diet if you put in the effort.

The key is to start slow - transitioning onto any new dietary plan takes time. As you adjust to this low-carb lifestyle, you might feel groggy. Don't worry! Consuming healthy fats, low-sugar fruits and vegetables will replenish energy stores and help you control your portions.

It's also important to recognize that it won't be difficult forever; once your body adjusts, cravings for high-sugar carbs should ease, hunger will subside naturally, and your metabolism will stay energized throughout the day.

Mental fortitude and concrete steps can make a huge difference in making the daunting task seem less daunting.

Can you eat fruit while on keto

Are you curious about whether fruit can be eaten on a keto diet. However, be cautious.

Ketosis means limiting carb intake in order to lose fat and keep you in ketosis. However, some fruits can be included in a balanced and healthy keto diet.

While low-carb fruits can fit into a keto meal plan, they should be consumed sparsely and in careful moderation. The carbohydrate contents of different fruits vary. Avocados, for example, have a low carbohydrate content, but bananas contain significantly more.

The sugar found in fruit is broken down by your body into glucose, which you use to generate energy. When you're trying to achieve nutritional ketisis, too much sugar can cause high blood sugar levels and lead to rapid weight loss. It's important to pay attention to servings sizes and not overdo it on the sugary stuff.

Choosing fresh fruit over processed or sugary snacks will provide essential vitamins, minerals, and fibre which help fuel our bodies without adding too many extra carbs associated with desserts or processed snacks like candy bars or pies.

Remember that fresh fruits are generally healthier than sugary treats when you're weighing whether or not the keto diet is right for your needs. But, only one portion at a given time.

What is lazy keto and keto?

Gauging the difference between lazy keto and keto is key to understanding which one fits your lifestyle and health needs. The traditional ketogenic diet is higher in fats and moderate in protein, but lower in carbs. This can help with weight loss, energy regulation, mental clarity, and other benefits. Lazy keto allows you to eat more carbs and is easier to access.

Lazy keto, on the other hand, pays less attention to accurate macronutrient tracking. Instead of focusing on a basic lower carb model with fewer restrictions on foods but still reaping many of the benefits conventional keto diets: weight loss, mental clarity or improved appetite management, lazy Keto is more focused on a low-carb option. With this in mind, it's often seen as an introductory stepping stone for those new to the keto lifestyle.

Keto requires hours of research to find recipes that follow dietary guidelines and calculate macro-nutrient amounts when cooking meals. This can be tedious but effective as your carb intake decreases while your fat consumption increases. However, lazy keto is less strict than the name implies. It offers a simple and adaptable low-carb diet that does not require complex calculations at all meals.

Summary: Traditional ketogenic diets can be intense and highly beneficial. However, lazy keto is an alternative for those who are unable to stick to a strict diet plan. It allows for consistent results without being tied down with tedious number crunching each meal.

Can I drink alcohol while following a ketogenic diet?

Questioning what you can and cannot do while limiting carbohydrates is a sensible way to approach the keto diet. A careful look should be taken when consuming alcohol.

The short answer is that it all depends. It is not possible to have keto-friendly alcoholic drinks. There are some that are more suitable than others. The type, quantity, and grain content of alcohol can impact your daily carb intake.

Therefore, you need to choose wisely and understand that just because an alcoholic beverage doesn't have visible carbs doesn't mean it is well aligned with the keto lifestyle - as it might still increase your blood sugar levels. Before making a decision, you should consider other factors, such as calories.

Moderation is also important when you drink alcohol on a low carb diet. This allows for maximum benefits and minimizes potential side effects that can hinder your weight loss efforts.

Informed decisions make for better decisions. Be sure to read all the details before you make a low-carb decision.

What is a ketogenic example meal?

Keto diets are easy to follow. Just think of it as regular healthy eating, but with an extra special twist. One twist is to eliminate processed carbs and replace them by high-quality oils and fats.

You'll enjoy the numerous health benefits this diet offers, such as improved energy, cognitive performance and better digestion. It's all possible while enjoying delicious, great-tasting meals.

What's a great example of a tasty ketogenic dish? It could be as simple as grilled salmon with fresh parmesan, paired with roasted potatoes drizzled with olive oils, and garnished with freshly-cut herbs. It could be an omelet filled with bacon bits, bell peppers and cheese, all cooked in your favorite buttery spread.

Whatever route you choose to take when creating your next keto meal recipe, quality ingredients will make it a winner. So go ahead - get in the kitchen and explore new flavours while savouring healthy recipes for life-changing results!

Can I eat a dairy-free keto diet?

Absolutely! You can! You must reduce your carb intake and consume more healthy fats. This is the cornerstone of any keto diet plan. You can still stick to your keto diet plan by choosing from a variety of plant-based alternatives.

First, you need to identify the fats and proteins that are most beneficial for you. Alternatives to traditional dairy sources such as butter include avocado oil (tahini), coconut oil, nut butter, and tahini. Alternative sources of protein include tofu, tempeh and other meat substitutes. Nuts and seeds provide excellent crunchy textures.

If you are looking for sweets, creamy coconut cream or plant-based yogurts work well as substitutes for heavy cream. Vegan cheese made from cashews, macadamia nuts or macadamia nuts may be a good alternative to dairy cheese.

Remember to use other seasonings when you want your dishes to stand out. Spices, vinegars, citrus juices and herbs can all be used to flavor food so they have a unique flavor, regardless of whether they contain dairy. It doesn't matter if you don't remember the principles of ketogenic eating, but you can recognize delicious ways around food restrictions to keep your keto-friendly diet on track.

Statistics

Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)

External Links

How To

Ketogenic Diet - Exercise Incorporation

It is vital to keep your lifestyle healthy by incorporating exercise into your daily life. Ketogenic Dieting can help you achieve your goals by creating the optimal conditions to shed excess fat, build lean muscle, and other health benefits.

The goal is to make a lasting physical transformation. For best results, it is recommended that one seek professional guidance during the exercise process.

Beyond burning calories, strategic programs should be tailored to the individual's health and needs. Intense Strength training (HIIT), a popular way to boost metabolism and provide structure and shape to your body, is becoming more popular.

One alternative is to adopt low-resistance cardio training. This allows for plenty of rest between cardio exercises like walking and jogging. You can still get substantial results without getting further injured or fatigue.

Combining Ketogenic diet with regular exercise allows you to have greater control over your food and feelings. This will help you gain physical strength, mental clarity, and overall balance and wellness. Together, they form an approach that encourages steady progress with minimal side effects if adhered precisely to the doctor's recommendations - creating an active edge in living life more fully!