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overhead view of hearty low FODMAP eggplant parmesan in pan and on white plate

Hearty Main-Dish Low FODMAP Eggplant Parmesan

THIS is the Eggplant Parm recipe that you want, when you want a hearty main dish! Warning: it does take time, patience and lots of pots and pans!

Course: Dinner, Main Course
Cuisine: American & Italian
Prep Time: 30 minutes
Cook Time: 3 hours
Resting Time 1 hour
Total Time: 4 hours 30 minutes
Makes: 24 Servings
Calories: 262 kcal
Author: Dédé Wilson

Ingredients:

Marinara:

  • ¼ cup (60 ml) Low-FODMAP Garlic-Infused Oil, made with olive oil, or purchased equivalent
  • ½ cup (36 g) finely chopped leeks, green parts only
  • ½ cup (32 g) finely chopped scallions, green parts only
  • 3 oil-packed anchovy fillets; optional
  • ½ teaspoon dried oregano
  • ½ teaspoon crushed red pepper flakes
  • ¼ cup (60 ml) dry white wine
  • 1 tablespoon tomato paste
  • 2, 28- ounce (794 g) cans crushed tomatoes
  • 1 ½ cups (360 ml) water
  • ¼ cup (3 g) torn basil leaves
  • Kosher salt
  • Freshly ground black pepper

Eggplant & Assembly:

  • 3 ½- pounds (1.6 kg) globe or Italian eggplants, (about 4 medium, sliced crosswise into ½ inch/12 mm thick discs
  • Kosher salt
  • 3 cups (369 g) low FODMAP panko breadcrumbs, such as Ian’s
  • teaspoons dried oregano
  • 1 teaspoon freshly ground black pepper
  • cups (150 g) finely grated Parmesan, divided
  • 1 cup (145 g) low FODMAP gluten-free all-purpose flour
  • 6 large eggs, beaten to blend
  • 1 ¼ cups (300 ml) olive oil
  • 10- ounces (280 g) low-moisture mozzarella shredded
  • ¼ cup (6 g) finely chopped fresh basil
  • ¼ cup (8 g) finely chopped fresh flat-leaf parsley
  • 8- ounces (225 g) fresh mozzarella, thinly sliced

Preparation:

  1. Make the Marinara: Heat Low-FODMAP Garlic-Infused Oil in a non-reactive Dutch oven over low-medium heat. Add the leek and scallion greens and sauté for a few minutes until softened, but not browned. Stir in the anchovies, if using, and the oregano and red pepper flakes and sauté for about 30 seconds. Whisk in the white wine, allow it to boil and cook for about 1 minute or until mostly evaporated. Whisk in tomato paste, then add canned tomatoes, water and fresh basil and stir everything together. Season with some salt and pepper, cover and bring to a boil. Adjust heat to a low simmer and cook for at least 1 hour, stirring occasionally, taking care not to scorch. You want the sauce to thicken and condense but make sure you have at least 5 ½-cups (1.3 L) of sauce for your assembly. Taste and season with salt. You may make this sauce up to 2 days ahead. Refrigerate in an airtight container. Bring back to room temperature before proceeding.

  2. Salting the Eggplant: Line a rimmed baking sheet pan with a triple layer of paper towels. Lightly salt the eggplant on both sides and place in a single layer on prepared pan. Top with a single layer of paper towels. Repeat with salted eggplant, arranging in a single layer, top with paper towels and keep going until you have salted and arranged all of your eggplant in single layers on your pan. Top with a final triple layer of paper towels, place another rimmed baking sheet pan on top and weigh your big pile down with heavy pots and pans. Let eggplant sit for 1 hour, at which point you will simply remove all the paper towels and discard and you will be left with tenderized eggplant, ready to use.

  3. Fry Your Eggplant: Meanwhile, pulse the panko, oregano, black pepper, and ¾ cup (75 g) of Parmesan in a food processor fitted with a metal blade until very finely ground. Transfer to a shallow bowl; I like to use a pie plate.

  4. Place flour in another shallow bowl and eggs in an additional shallow bowl, whisking them vigorously. Place a rack on a rimmed sheet pan and have right next to your breading ingredients.
  5. Position rack in middle of oven. Preheat oven to 350°F (180°C).
  6. Working one at a time, dredge eggplant slices in flour, then dip in egg, allowing excess to drip off. Coat thoroughly in breadcrumbs, shaking off excess, and place on wire rack; multiple layers are fine. This step will take a while.
  7. Line a rimmed baking sheet pan with a triple-layer of paper towels and have near stovetop.
  8. Coat the bottom of a large skillet generously with oil to a depth of about 1/8-inch (3 mm) and heat over medium-high until very hot. Add eggplant slices - the oil should sizzle immediately. Cook as many eggplant rounds at a time as you can without crowding until a deep golden brown. Flip over and cook second side until browned as well. Remove as they are done to prepared pan in a single layer. Use another piece of paper towel to blot the tops of excess oil. Leave that paper in place to receive subsequent pieces of eggplant. Keep cooking and blotting, creating additional layers of eggplant, until all eggplant are cooked. Two or three times during frying, pause, wipe out the pan (crumbs will have collecteand add additional oil.

  9. Assembly: Toss the mozzarella, chopped basil and chopped parsley together in a small bowl with the remaining ¾ cup (75 g) Parmesan cheese.

  10. Spread 1-cup (240 ml) sauce over the bottom of your 13-inch by 9-inch (33 cm by 23 cm) casserole. Top with a layer of eggplant slices (trim to fit as needed). Spread 1 ½ cups (360 ml) sauce over the eggplant, then cover with one-third of cheese mixture. Add another layer of eggplant, followed by 1-cup (240 ml) sauce and half of remaining cheese mixture. Finish layers with remaining eggplant slices, 2 cups (480 ml) sauce, and the last of the cheese mixture. Cover tightly with foil, place on a rimmed baking sheet to catch drips, and bake for 1 hour to 1 hour 10 minutes or until the eggplant feels soft and tender when pierced with a knife.

  11. Increase oven temperature to 425°F (220°C). Remove casserole from oven and arrange thinly sliced fresh mozzarella evenly over the top. Bake uncovered until cheese is bubbling and browned in spots, about 15 to 20 minutes longer. Let rest for about 15 minutes before serving.

Tips

  • Do Ahead: Alternatively our low FODMAP Eggplant Parmesan can be made up to 2 days ahead. Let cool; cover with foil and refrigerate. Bring back to room temperature. Preheat oven to 350° (180°C), uncovering halfway through, until bubbling at edges and hot all the way through. You can even reheat covered with microwave-safe plastic wrap in the microwave.
Nutrition Facts
Hearty Main-Dish Low FODMAP Eggplant Parmesan
Amount Per Serving
Calories 262 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 3g15%
Cholesterol 14mg5%
Sodium 271mg11%
Potassium 27mg1%
Carbohydrates 28g9%
Fiber 3g12%
Sugar 4g4%
Protein 10g20%
Vitamin A 146IU3%
Vitamin C 1mg1%
Calcium 135mg14%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.