Our Vegan Eggplant & Bean Casserole with Spicy Tomato Sauce is a nutritious, flavor-packed dish that combines robust vegetables, hearty beans, and a zesty tomato sauce. This recipe is perfect for those looking to enjoy a wholesome, plant-based meal that's bursting with taste and easy to prepare. Whether you're a lifelong vegan or just trying plant-based dishes, this casserole will tantalize your taste buds and leave you feeling satisfied.
- For best results, salt the eggplant slices and let them sit for about 30 minutes to draw out extra moisture before cooking. Rinse and pat them dry to reduce bitterness and improve texture.
- Customizing the spice level is easy; simply adjust the amount of chili powder to suit your preference.
- To save time, you can use canned beans instead of cooking them from scratch. Be sure to rinse them thoroughly to reduce sodium content.
- Adding a handful of fresh herbs, such as basil or oregano, can enhance the flavor profile of the casserole.
- You can prepare this dish ahead of time and store it in the refrigerator for up to three days. It may even taste better as the flavors meld together.
With its medley of flavors and satisfying textures, this Vegan Eggplant & Bean Casserole is sure to become a favorite in your household. The spicy tomato sauce perfectly complements the tender eggplant and hearty beans, creating a delightful, nutritious meal. Enjoy this dish as a comforting dinner or a wholesome lunch, and savor the benefits of a delicious, plant-based diet.
Nutrition Facts | |
---|---|
Serving Size | 410 grams |
Energy | |
Calories 290kcal | 14% |
Protein | |
Protein 16g | 11% |
Carbohydrates | |
Carbohydrates 50g | 14% |
Fiber 16g | 43% |
Sugar 10g | 10% |
Fat | |
Fat 8g | 10% |
Saturated 1.14g | 4% |
Cholesterol 0.00mg | - |
Vitamins | |
Vitamin A 55ug | 6% |
Choline 70mg | 13% |
Vitamin B1 0.79mg | 66% |
Vitamin B2 0.19mg | 15% |
Vitamin B3 2.16mg | 13% |
Vitamin B6 0.76mg | 45% |
Vitamin B9 140ug | 35% |
Vitamin B12 0.00ug | 0% |
Vitamin C 16mg | 17% |
Vitamin E 2.66mg | 18% |
Vitamin K 14ug | 11% |
Minerals | |
Calcium, Ca 180mg | 14% |
Copper, Cu 0.65mg | 72% |
Iron, Fe 6mg | 57% |
Magnesium, Mg 120mg | 28% |
Phosphorus, P 260mg | 21% |
Potassium, K 1210mg | 36% |
Selenium, Se 6ug | 10% |
Sodium, Na 300mg | 20% |
Zinc, Zn 2.53mg | 23% |
Water | |
Water 330g | - |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
Ready in under 30 minutes, it's a delicious, healthy, and satisfying option for vegetarians and anyone looking for a flavorful, wholesome meal.
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