Low-FODMAP Vegan Eggplant Parmesan

Name: Vegan Eggplant Parmesan
Prep time: 15 min
Cook time: 40 min
Ingredients: 1 Eggplant (Sliced rounds); 1/2 tsp Salt; 100 ml Almond Milk; 30 g GF Plain Flour; 300 g GF Panko Breadcrumbs (*I like Orgran Foods); 30 g Nutritional Yeast; 2 tsp Basil; 1 tsp Oregano; 500 ml Marinara Sauce; 250 g Cashews (*soaked at least 4 hours); 125 ml Almond Milk; 125 g Unsweetened Coconut Yogurt; 2.5 tbsp Nutritional Yeast; 1 tbsp Cornstarch; 1 tsp Apple Cider Vinegar; 1/2 clove Garlic; 1/2 tsp Salt; 1/2 box Rehydrated Sunflower Mince (*optional)

Written by themindfulpeanut on April 1, 2022. Posted in Featured, Recipes.

This Vegan Eggplant Parmesan is a wonderfully easy dinner idea for Meat Free Monday. Add in additional veggies or soy/sunflower mince, as desired! I really love the sunflower mince by Sunflower Family. The creamy cashew cheese creates the perfect “melty” consistency that most shop bought vegan cheeses cannot match. Just be sure you soak your cashews for 4-8 hours or overnight. You can also soften them quickly by adding boiling water to them and allowing them to rest for 10-15 minutes. Use passata with olive oil and herbs, or any store bought marinara sauce you fancy. If you are looking for more low-FODMAP information and support, I highly recommend NoisyGuts and their blog post for FODMAP Resources for Aussies with IBS!

Vegan Eggplant Parmesan

An easy, satisfying dinner with sunflower mince, a simple basil oregano passata sauce and creamy cashew cheese.

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Prep Time 15

Cook Time 40

Course Main Course

Servings 3

Ingredients

Eggplant Parmesan

1 Eggplant Sliced rounds
1/2 tsp Salt
100 ml Almond Milk
30 g GF Plain Flour
300 g GF Panko Breadcrumbs *I like Orgran Foods
30 g Nutritional Yeast
2 tsp Basil
1 tsp Oregano
500 ml Marinara Sauce

Creamy Cashew Cheese

250 g Cashews *soaked at least 4 hours
125 ml Almond Milk
125 g Unsweetened Coconut Yogurt
2.5 tbsp Nutritional Yeast
1 tbsp Cornstarch
1 tsp Apple Cider Vinegar
1/2 clove Garlic
1/2 tsp Salt
1/2 box Rehydrated Sunflower Mince *optional

Instructions

Eggplant

Slice eggplant and sprinkle with salt to draw out moisture while you prepare the rest of the ingredients.
1 Eggplant, 1/2 tsp Salt
Preheat oven to 375f/170c fan. Line a baking sheet with parchment paper or silpat.
Combine flour and milk in a shallow bowl
100 ml Almond Milk, 30 g GF Plain Flour
In another shallow bowl combine panko, nutritional yeast & seasoning.
300 g GF Panko Breadcrumbs, 30 g Nutritional Yeast, 2 tsp Basil, 1 tsp Oregano
Pat dry eggplant and dip in milk/flour mixture then immediately into panko mixture to coat. Place eggplant rounds in a single layer on baking sheet. Bake for 20 minutes.

Creamy Cashew Cheese

Blitz all ingredients together until smooth.
250 g Cashews, 125 ml Almond Milk, 125 g Unsweetened Coconut Yogurt, 2.5 tbsp Nutritional Yeast, 1 tbsp Cornstarch, 1 tsp Apple Cider Vinegar, 1/2 clove Garlic

Construction

Remove baked eggplant rounds from oven. Add a bit of marinara to the bottom of a baking pan. Place an eggplant slice down, covering with marinara and cashew cheese. Add mince if using. Continue to stack, ending with marinara (I used a total of 3 eggplant slices per serving). Reserve a bit of cashew cheese for topping when you remove from oven.
1/2 box Rehydrated Sunflower Mince
Cover and Bake for an additional 20 minutes.