Vegan Eggplant Parmesan

Originating in Southern Italy, eggplant parmesan, also known as melanzane all parmigiana or parmigiana di melanzane, has evolved into a beloved dish worldwide. Most Italian restaurants anywhere in the world are likely to have eggplant parmesan, or some variation of it, on their menu.

It’s traditionally made with layers of fried eggplant, tomato sauce, and Parmesan cheese. Our vegan eggplant parmesan recipe offers the same great flavors with some simple swaps to replace animal products.

Ingredients and Substitutions

Get ready to rock your eggplant parmesan game with these simple ingredients! Here’s everything you need plus our recommended substitutions so your dish turns out finger-licking good every time.

• Eggplant: Opt for a medium-sized eggplant for this recipe, as it will yield slices of just the right thickness and texture.
• Salt: Use 1-2 tablespoons of salt for sprinkling over the eggplant slices before rinsing. This step helps to draw out any bitterness from the eggplant.
• All-Purpose Flour: The flour serves as the initial coating for the eggplant slices. If needed, you can use an all-purpose gluten-free flour.
• Plant-Based Milk: Choose unsweetened plant-based milk for the dipping station. Almond milk, oat milk, cashew milk, or soy milk all work great.
• Cornstarch and Ground Flaxseed: Mixed together with the plant-based milk, cornstarch and ground flaxseed create a binding mixture that mimics the function of eggs in traditional recipes.
• Panko Style Breadcrumbs: Panko breadcrumbs offer a light and crispy texture to the outer coating of the eggplant slices. These are the best breadcrumbs for a truly satisfying crunch with each bite. Use gluten-free Panko breadcrumbs as needed.
• Plant-Based Parmesan and Nutritional Yeast: A combination of plant-based Parmesan and nutritional yeast adds cheesy flavor to the breadcrumb coating.
• Canola Oil: Use canola oil for frying the eggplant slices. Its high smoke point and neutral flavor make it ideal for achieving a crispy, golden-brown exterior.
• Marinara Sauce: Opt for store-bought marinara sauce for convenience, or make your own vegan marinara from scratch for a more personalized touch.
• Plant-Based Mozzarella and Parmesan: Choose your favorite brands of plant-based Mozzarella and Parmesan for layering between the fried eggplant slices. These cheeses melt beautifully and add a creamy, savory element to the dish.
• Basil: Fresh basil leaves provide a fragrant and herbaceous finishing touch to the dish. Add them as a garnish before serving to elevate the flavors and presentation of your vegan eggplant parmesan.

How to make vegan eggplant parmesan

Ready to make the best vegan eggplant parmesan recipe ever? Gather your ingredients, and let’s get started!

Step 1: Cut the medium eggplant into slices about 1/8 to 1/4 inch thick. Sprinkle them with salt and let them rest for 15-30 minutes to remove bitterness.

Step 2: Rinse off the salt from the eggplant slices and place them between two clean dish towels. Use a heavy object like a cast iron skillet to press out excess moisture. Let them sit for 10 minutes.

Step 3: Prepare three small bowls for dipping. Place flour in one, mix cornstarch, ground flaxseed, and plant-based milk in another, and combine breadcrumbs, plant-based Parmesan, nutritional yeast, and salt in the third.

Step 4: Bake the eggplant slices at 350°F (175°C) for 10 minutes. While the eggplant bakes, heat about 1/4 inch of canola oil in a medium non-stick skillet over medium-high heat.

Step 5: Take the eggplant slices out of the oven and dip each one into the flour, then the milk mixture, and finally the breadcrumb mixture.

Step 6: Fry each side of the dipped slices in the heated oil for 30 seconds or until they turn golden brown. Place the fried eggplant slices on paper towels to absorb any excess oil.

Step 7: Layer the fried eggplant slices with marinara sauce, plant-based Mozzarella, and Parmesan. Broil to melt the Mozzarella. Keep a close eye to prevent burning, usually 3-4 minutes is sufficient. Optionally, garnish with fresh basil before serving. Enjoy your Plant-Based Eggplant Parmesan!

Expert Tips

• Choose the Right Eggplant: Opt for a medium-sized eggplant with smooth, shiny skin. Look for one that feels firm and heavy for its size, indicating freshness.
• Slice Evenly: Take care to slice the eggplant into uniform thickness, around 1/8 to 1/4 inch thick. This ensures even cooking and consistent texture.
• Salt and Drain: While salting the eggplant is optional, it can help draw out excess moisture and bitterness. If you choose to salt the eggplant, be sure to rinse it well and pat it dry before breading and frying.
• Press Out Moisture: After salting and rinsing the eggplant, use a clean kitchen towel or paper towels to press out excess moisture. This helps achieve a crispy texture when frying and prevents the dish from becoming soggy.

Serving Suggestions

Pasta Pairing: Serve your vegan eggplant parmesan alongside your favorite pasta for a satisfying and well-rounded meal. Whether it’s spaghetti arrabiata, vegan lasagna, dairy-free carbonara, or a vegan fettuccine alfredo, you can’t go wrong!

Side Salad: Balance the richness of the eggplant parmesan with a refreshing side salad. Try this vegan Italian tomato salad, or opt for a crisp, mixed green salad dressed with a light vinaigrette or balsamic glaze to complement the flavors of the main dish.

Warm Bread: Complete your Italian-inspired feast with a side of warm, garlic-infused bread. Toast slices of crusty baguette, ciabatta, or vegan focaccia and brush them with garlic-infused olive oil for a fragrant and delicious accompaniment. For a fun twist, try this pesto pull-apart bread!

Roasted Vegetables: Add variety to your plate by serving roasted vegetables alongside the vegan eggplant parmesan. Roasted bell peppers, zucchini, and cherry tomatoes complement the dish with their sweet and savory flavors, while also providing a vibrant burst of color.

Sandwich: Enjoy as a sandwich by placing the eggplant slices between two pieces of toast. Add some fresh greens, juicy tomato slices, and a dollop of plant-based garlic aioli.

Wine Pairing: Complete your meal with a glass of your favorite vegan-friendly wine. Opt for a light-bodied red wine, such as Pinot Noir or Chianti, to complement the rich flavors of the vegan eggplant parmesan, or choose a crisp white wine, such as Pinot Grigio or Sauvignon Blanc, to refresh the palate between bites.

FAQ’s

How To Store and Reheat

While fresh is best, here are our recommendations for storing and reheating:

Storage: To store leftovers of this vegan eggplant recipe, allow it to cool completely, then transfer it to an airtight container. Store it in the refrigerator for up to 3-4 days. This recipe does not freeze well.

Reheating: To reheat eggplant parmesan, preheat your oven to 350°F (175°C). Place the desired portion on a baking sheet and cover it loosely with aluminum foil to prevent the top from drying out. Bake for about 15-20 minutes, or until heated through. Alternatively, you can reheat individual servings in the microwave for 1-2 minutes, but the texture may not be as crispy as when reheated in the oven.

Print

Vegan Eggplant Parmesan

Indulge in the perfection of Vegan Eggplant Parmesan with this recipe made with thinly sliced eggplant coated in golden breadcrumbs, pan-fried to a crisp perfection, and then layered with rich marinara sauce and a decadent blend of melted plant-based mozzarella and Parmesan cheese. Baked to bubbly magnificence, each bite offers a delightful harmony of crispy textures and savory flavors, making this dish a true embodiment of Italian comfort food at its finest. Enjoy this plant-based adaptation of a classic recipe that captures the essence of a perfect Eggplant Parmesan.

Course Main Course

Cuisine Italian

Keyword baked vegan eggplant parmesan, vegan eggplant parmesan, vegan eggplant recipe

Prep Time 30 minutes minutes

Cook Time 15 minutes minutes

Total Time 45 minutes minutes

Servings 3

Calories 500kcal

Author Liv Samson

Ingredients

• 1 medium eggplant
• 1-2 tablespoons salt for sprinkling
• ⅓ cup all-purpose flour for dipping
• ⅔ cup plant-based milk unsweetened
• 1 teaspoon cornstarch
• 2 teaspoons ground flaxseed
• 1 cup Panko style breadcrumbs
• 2 tablespoons plant-based Parmesan
• 1 tablespoon nutritional yeast
• ¼ teaspoon salt
• ¼ cup canola oil for frying
• 1 15-ounce can marinara sauce
• ½ cup plant-based Mozzarella
• ¼ cup plant-based Parmesan
• 1 small bunch basil for garnish

Instructions

• Slice the medium eggplant into 1/8 to 1/4 inch thick rounds. Sprinkle the slices with salt and let them sit for 15-30 minutes to draw out the bitterness.
• Rinse the salt off the eggplant slices and place them between two clean dish towels. Apply pressure with a cast iron skillet or something else heavy to remove excess moisture. Let them sit for 10 minutes.
• Preheat the oven to 350°F.
• Set up three small bowls for dipping stations. Place flour in one bowl. In another bowl, mix cornstarch, ground flaxseed, and plant-based milk. In the third bowl, combine breadcrumbs, plant-based Parmesan, nutritional yeast, and salt.
• Bake the eggplant slices at 350°F for 10 minutes.
• While the eggplant is baking, heat about 1/4 inch of canola oil in a medium non-stick skillet pan over medium-high heat.
• Remove the eggplant slices from the oven and dip each slice into the flour, then the milk mixture, and finally the breadcrumb mixture. Fry each side of the dipped slices in the heated oil for 30 seconds or until golden brown. After frying, place the fried eggplant slices on paper towels to absorb excess oil.
• Layer the fried eggplant slices with marinara sauce, plant-based Mozzarella, and Parmesan for a delicious Plant-Based Eggplant Parmesan. Broil at 500°F to melt the mozzarella. Watch carefully to make sure it doesn’t burn! 3-4 minutes is usually a good amount of time to melt the cheese without burning it. Top with an optional sprig of fresh basil and enjoy!

Notes

Tips:

• Don’t overlook the salt step, it really helps to draw out the bitterness in the eggplant.
• For a healthier alternative: instead of frying the breaded eggplant slices, bake in the oven at 400°F for 20-30 minutes. Halfway through baking, flip the slices over so both sides are baked evenly.
• Eggplant Parmesan doesn’t keep very well, so only make the amount you’ll need.

Alternative Serving Suggestions:

• Use eggplant slices to top spaghetti along with a sprinkle with Parmesan and fresh basil.
• Make a sandwich by placing the eggplant slices between two pieces of toast. Add some fresh greens, juicy tomato slices, and a dollop of plant-based garlic aioli.

Nutrition

Calories: 500kcal | Carbohydrates: 49g | Protein: 14g | Fat: 29g | Saturated Fat: 5g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 13g | Trans Fat: 0.1g | Sodium: 3787mg | Potassium: 905mg | Fiber: 10g | Sugar: 12g | Vitamin A: 881IU | Vitamin C: 14mg | Calcium: 300mg | Iron: 4mg

The post Vegan Eggplant Parmesan appeared first on World of Vegan.

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Frequently Asked Questions

Can you still eat at restaurants if you eat a plant-based diet

Many restaurants now offer plant-based menu options. Many vegan restaurants are opening in larger cities and towns, offering delicious food options. Most mainstream restaurants have vegetarian-friendly options. There is still plenty to choose from when you are looking for a restaurant that serves a plant based diet. Look out for recipes that include vegetables and legumes, such a tofu or tempeh, seitan or other protein sources, like beans. Use vinegar and healthy oils to replace mayonnaise and dressings high-in saturated fat. Don't be afraid to ask your server what items can be made vegan or have dairy substituted with coconut or almond milk.

For ideas on vegan recipes, you might want to research vegan cookbooks before you go. Most restaurants are happy to accommodate those who follow a plant-based lifestyle and will make every effort to accommodate them. If you're creative and do some research, it is possible to eat out on a plant based diet and enjoy your meal.

Can a Plant-Based Diet Help You Lose Weight?

Yes, eating a plant based diet can help you lose weight. A variety of fruits and vegetables, legumes, nuts and seeds, whole grains, and other plants-based proteins can give you enough volume to feel full without adding calories from unhealthy fats and carbohydrates. A well-rounded vegan meal plan is usually low in saturated fat and cholesterol-containing foods like red meat and processed snacks that tend to add weight instead of take it away. Additionally, research shows that following a plant-based diet may help boost metabolism and lower some risk factors for obesity, such as inflammation. Eating healthy foods rich in fiber and avoiding starches, sugars, white bread, and pasta can further help weight loss and provide essential vitamins and minerals that the body needs to be healthy.

Are plant-based diets more costly than other diets.

Plant-based diets may not necessarily be more expensive than other diets. You can eat a balanced plant-based diet with minimal expense, depending on what type of food you eat. Grain, beans and eggs, as well as nuts and vegetables such potatoes, can be affordable and provide a good source of protein for a low cost. You can also reduce food costs by planning your meals and buying bulk. Besides individual ingredients, there are now many ready-to-eat plant-based meals that can further reduce your grocery expense.

Are there any celebrities or athletes who are advocates for a plant based diet?

There are many celebrities and athletes who advocate a plant-based diet. Kyrie Irving is a NBA player. Lewis Hamilton is a Formula 1 World Champion. Natalie Portman is an actress. Meghan Trainor is a singer. Kenneth Farrow is the NFL running back. Each one has chosen to be vegetarian/vegan for their own reasons and have achieved great results in their sporting endeavors as well as their artistic endeavors. Actress Alicia Silverstone wrote a book called Kind Diet about her experience with veganism. Novak Djokovic, professional tennis player has credited his successes to his unconventional eating habits of eating mostly organic and vegan foods during competitions. His stats are significantly better since he started this routine. All four professional athletes point to some significant qualities, including heightened energy levels, faster recovery from injuries, and improved overall health and wellness. Plant-based diets can prove to be a useful tool in improving athleticism.

Statistics

• In the United States, poor-quality diet is the most significant predictor of early death, according to an article published in the May 2017 Journal of Geriatric Cardiology. (everydayhealth.com)
• According to research published, going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)

External Links

[TAG26]

• Weight Loss


• Omega-3 Fatty Acids and Plant-Based Diets

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• What is a Plant-Based Diet? Why should you Try It? - Harvard Health

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• Scientific Reports: An association between risk of breast carcinoma and plant-based dietary patterns.


• The carbon cost of land-based animal-sourced foodstuff production

[TAG34]

• How common is vitamin B-12 deficiency?

How To

How can you make sure that you get enough protein from a plant-based diet

The right ingredients can make sure that you get enough protein from a plant-based diet. You can get protein from plants by eating legumes, nuts, seeds and tempeh. These foods can be incorporated into your daily meals to meet your nutritional requirements. To optimize nutrient intake while following a vegan diet, consider superfoods like spinach, goji berries, and chia seeds packed with vitamins and minerals.

In addition to eating plant-based proteins in meals throughout the day, it is beneficial to supplement a vegan diet with additional protein sources; look for products like plant-based protein powders, nut butter, or collagen peptides (derived from plants) that can be blended into smoothies or other recipes as desired. Finally, if you feel like you're not getting enough protein from food sources alone, opt for high-quality supplements: pills, capsules, or tablets that efficiently contain the required amount of protein.

If you make an effort to incorporate plant-based foods into your meals in many ways, vegans can quickly meet their daily nutrition requirements.

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