Aubergine Parmigiana (Low Fod map)
This vegan version of the Italian classic aubergine parmigiana (or eggplant parmigiana in the US) is packed with flavour and great for digestion. Similar to lasagne, but with thin slices of melt-in-your-mouth aubergine in place of pasta, this dish makes for a wonderful centrepiece dinner, perfect for sharing or meal prep.
Takes 50 minutes
Serves 6
Ingredients
For the Aubergine & Sweet Potato Layers:
- 450 g aubergines max 450 g
- 450 g sweet potatoes approx. 2 medium sweet potatoes
- 2 tbsp olive oil
For the Tomato Sauce:
- 1 tbsp olive oil
- The green part of 1 leek approx. 200 g
- 1 large carrot 300 g max
- 1 red chilli
- 150 ml red wine
- 2 tbsp tamari
- 200 g fresh cherry tomatoes
- 400 g fresh tomatoes
- 1 x 400 g tin chopped tomatoes
- Salt and pepper to taste
For the Bechamel:
- 4 tbsp olive oil
- 5 tbsp rice flour or other gluten-free, low FODMAP white flour
- 500 ml almond or rice milk
- 1 tsp salt
- Pinch of nutmeg
- 1 tsp black pepper
- 1 bay leaf
- 3 tbsp nutritional yeast
For the Topping:
- 40 g gluten-free breadcrumbs
- ½ tbsp oil
- ¼ tsp salt and pepper
- 1 large bunch of fresh basil
Instructions
Prepare the Aubergine & Sweet Potato:
- Preheat the oven to 200°C.
- Slice the aubergines and sweet potatoes lengthways into 1 cm thick slices.
- In two separate bowls, toss the slices with 1 tbsp of oil each and ¼ tsp salt in each bowl. Coat evenly.
- Spread the slices in an even layer on three baking trays and roast for 20-25 minutes, until the aubergines are soft and slightly charred, and the sweet potatoes are cooked through.
- Remove from the oven and set aside. Lower the oven temperature to 180°C.
Make the Tomato Sauce:
- Finely chop the leek greens, then rinse them well to remove any sediment. Grate the carrot and finely slice the chilli. Chop the fresh tomatoes and halve the cherry tomatoes.
- Heat 1 teaspoon of oil in a large, wide-bottomed pan over high heat. Once hot, add the leek, chilli, grated carrot, and 1 tsp of salt. Cook for 3 minutes, stirring regularly.
- Add the red wine and cook for 1-2 minutes until it evaporates. Then, add the tamari and cook for a further minute.
- Add the fresh tomatoes, stir well, and cook for another 3-4 minutes.
- Add the tin of chopped tomatoes, bring the sauce to a boil, then reduce to a simmer. Cook for 10-15 minutes, stirring occasionally. Taste and adjust the seasoning with more salt and black pepper as needed. Set aside to cool slightly.
Make the Bechamel:
- In a non-stick pot, heat the olive oil over medium heat. Once hot, add the rice flour and whisk continuously for 2 minutes, until golden.
- Slowly add the almond or rice milk to the flour and oil mixture (roux), whisking continuously to avoid lumps.
- Add the salt, nutmeg, black pepper, bay leaf, and nutritional yeast. Bring to a boil, then reduce to a simmer for 6-8 minutes, whisking often, until the sauce thickens.
- Once thickened, remove the bay leaf and adjust seasoning to taste.
Assemble the Parmigiana:
- Remove the basil leaves from the stalks.
- Spread ⅓ of the bechamel on the bottom of a casserole dish.
- Add a full layer of the baked sweet potatoes on top of the bechamel.
- Spread all of the tomato sauce over the sweet potatoes, then sprinkle with a generous layer of fresh basil leaves (leaving some aside for garnish).
- Add a layer of the roasted aubergine slices, spreading them evenly across the dish.
- Spread the remaining bechamel over the aubergines, and finally, sprinkle the gluten-free breadcrumbs on top.
Bake and Serve:
- Bake in the oven for 20 minutes, or until the dish is bubbling and the breadcrumbs are golden brown.
- Garnish with the remaining basil leaves, slice, and serve!