Recipes · Italian · Casseroles
Parmigiana di Melanzane
One serving has 583 kcal and 25 g protein, and at least a fifth of a woman's daily need of cobalamin (67%), phosphorus (65%), calcium (62%), vitamin K (59%), copper (53%) and manganese (49%). Ready in 65 minutes.
- Preparation: 20 min
- Cooking: 45 min
- Makes: 1 serving (464 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 200 g Eggplant, raw
- 25 g Olive oil
- 150 g Tomatoes, canned, crushed
- 60 g Mozzarella, fresh
- 20 g Parmesan cheese
- 5 g Basil, fresh
- 3 g Garlic, raw
- 0.5 g Salt
- 0.2 g Black pepper
Method
- Slice the eggplant into rounds about 1 cm thick, salt lightly and let sit for 20 minutes to draw out any bitterness, then pat dry.
- Fry the slices in the olive oil in batches for 2-3 minutes per side until golden; drain on paper towels.
- Warm the garlic in a little of the oil, add the crushed tomato, salt and pepper, and simmer for 10 minutes into a sauce.
- Spread a little sauce in a baking dish, then layer in fried eggplant, torn basil, sliced mozzarella and grated parmesan; repeat the layers, finishing with sauce and cheese on top.
- Bake at 190 °C (375 °F) for 25-30 minutes until bubbling and golden.
- Rest for 10 minutes before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 583 kcal | 28% |
| Carbohydrates | 26 g | |
| Water | 361 mL | |
| Fiber | 9 g | 31% |
| Protein | 25.2 g | 53% |
| Tryptophan | 0.45 g | |
| Threonine | 1 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2 g | |
| Lysine | 1.4 g | |
| Methionine | 0.55 g | |
| Cystine | 0.16 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.5 g | |
| Histidine | 0.67 g | |
| Fat | 44.1 g | |
| Monounsaturated | 23.8 g | |
| Polyunsaturated | 3.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3 g | |
| Saturated | 14.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 61 mg | |
| Calcium | 624 mg | 62% |
| Copper | 0.48 mg | 53% |
| Iron | 3.2 mg | 18% |
| Magnesium | 83.1 mg | 27% |
| Manganese | 0.89 mg | 49% |
| Phosphorus | 455 mg | 65% |
| Potassium | 991 mg | 21% |
| Selenium | 16.6 µg | 30% |
| Sodium | 1,005 mg | |
| Zinc | 3.1 mg | 39% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.4 mg | 36% |
| Niacin (vitamin B3) | 3.3 mg | 24% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 0.48 mg | 37% |
| Folate (vitamin B9) | 72.6 µg | 18% |
| Cobalamin (vitamin B12) | 1.6 µg | 67% |
| Choline | 46.8 mg | 11% |
| Vitamin A | 181 µg | 26% |
| Vitamin C | 20 mg | 27% |
| Vitamin D (D2 + D3) | 13.4 IU | 2% |
| Vitamin E | 6.3 mg | 42% |
| Vitamin K | 52.8 µg | 59% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.7 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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