This scrumptious Aubergine Feta and Tomato Bake is the perfect blend of flavours, textures, and nutrition. Only using fresh wholesome ingredients, this recipe transforms the humble aubergine into a mouthwatering masterpiece perfect as a side dish or a vegetarian main
I am always on the lookout for dishes that align with my whole foods approach to eating—dishes that not only nourish but are also an absolute pleasure to eat. That’s where this aubergine feta and tomato bake comes in. It has just the right balance of using simple, good food ingredients that are transformed into a dish that’s both healthy and bursting with flavour.
Aubergines, or eggplants as you might call them, have a rich, meaty texture that makes them perfect for baking. Coupled with the creamy slightly salty tang of feta cheese and the other fresh ingredients, this bake becomes a mouthwatering side dish that’s easy to fall in love with. In fact I would even encourage the aubergine haters to try not to love this dish!
Go gather your wholesome ingredients and preheat your oven as I guide you through creating a side that could very well steal the show and is sure to become a family favourite.
Why you should Try Aubergine Feta and Tomato Bake
I’m here to tell you, that if there’s one dish that will make you fall in love with eating more plants, it’s this aubergine and feta bake. I couldn’t believe something so simple could taste so wonderful. Aubergines, or eggplants, are these wonderful sponges for flavour, absorbing every last drop of the rich tomato sauce and melding beautifully with the tangy, salty flavours of the feta. Plus, this dish is a powerhouse for your health, packed with fibre, antioxidants, and nutrients.
For those of you who’ve turned your nose up at eggplants in the past, I urge you to give this recipe a go. With just a little time in the oven, you’ve got a balanced meal that’s not only good for your body but also a joy for your taste buds.
In a snapshot, this aubergine feta and tomato bake is:
- Wholesome & Flavorful: Celebrate the fusion of whole foods like aubergine, tomatoes, peppers and feta for a delightfully healthy bake.
- Effortless Crafting: Simple ingredients, easy steps, and quick preparation lead to a mouthwatering side dish.
- Fits Into Any Diet: A bake so enticing, it encourages everyone to incorporate more plant-based options into their meals.
Ingredients You Will Need
- A nutrient-rich vegetable, that boasts a good amount of vitamins such as vitamin C, vitamin K, and various B vitamins
- An excellent source of dietary fibre, particularly in the form of soluble fibre. Fibre aids in digestion, promotes a feeling of fullness, and helps regulate blood sugar levels.
- High in essential nutrients, including vitamin C, vitamin B6, folate, and potassium.
- Adds an essential flavour and gentle sweetness to the tomato sauce
- When heated they release more antioxidants.
- They are a brilliant source of the antioxidant lycopene, which has many health benefits
- Provide a good source of vitamin C and K
- I use either chopped tinned tomatoes or tinned cherry tomatoes
- Adds a lovely sweetness to the tomato-based sauce plus a good hit of vitamin C
- I often use red peppers but you can also opt for other colours
- An excellent source of plant-based protein and are high in dietary fibre
- The complex carbohydrates and fibre in chickpeas contribute to stable blood sugar levels.
- Made from unfermented grape juice
- Adds a natural sweetness to offset the tartness of the tomatoes
- Has a tangy, rich flavour that’s slightly salty
- A fragrant herb with a warm and slightly peppery flavour
Extra Virgin Olive Oil
- EVOO is primarily composed of monounsaturated fats, particularly oleic acid, which has been linked to various health benefits
- Abundant in antioxidants and contains compounds that have anti-inflammatory properties
How to make Aubergine Feta Cheese and Tomato Bake
This easy-to-make, flavourful dish requires just a few simple steps for the ultimate in tasty side dishes or vegetarian main.
Follow the step-by-step guide below to enjoy the flavours of the Mediterranean and the goodness in every bite.
Prepare the Aubergines: Start by preheating your oven to 200°C (180°C fan). using a sharp knife, slice the eggplants lengthwise into roughly 1.5-2cm thick pieces, then chop those into bite-size chunks. Brush them with a bit of olive oil, and season with salt and black pepper. Arrange the aubergine on your baking tray in a single layer, and roast them for about 20 minutes until they’re tender and slightly golden.
Make the Tomato Sauce: While the aubergines are roasting, heat a couple of tbsp of olive oil in a large saucepan over medium-high heat. Add the sliced onions and cook them just until they start to get golden.
Add the sliced peppers and heat through for a couple of minutes.
Then, add the tomatoes, chickpeas with water, balsamic and oregano or other fresh herbs if available, Mix well and once bubbling turn the hob to a medium heat and let it simmer gently. The sauce should reduce slightly after 15 minutes or so. Then season it to your taste.
Assemble the Bake: In a shallow baking dish, spread a thin layer of the tomato sauce. Next, a layer of roasted eggplant goes on top. Crumble a generous amount of feta. Then repeat this process, finishing with the cheese on top. Add a little extra drizzle of oil and a sprinkle of oregano on top.
Bake Again: Turn the oven up to 220°C / 200°C fan and pop the dish back into the oven for a further 10-15 minutes. By then, the feta will start to brown. Once it’s bubbling and browned, pull it out and serve immediately.
Frequently Asked Questions
Absolutely! This recipe is designed to be suitable for vegans, and you can easily omit the feta or replace it with a vegan cheese alternative.
Yes! This dish is a convenient option for meal prep. Assemble it ahead of time and refrigerate. When ready to serve, reheat it in the oven until it’s heated through.
Store leftovers in an airtight container in the refrigerator. They should last for up to 3-4 days. To maintain the dish’s freshness, consider reheating in the oven or microwave.
Variations and Serving Suggestions
Try Different Cheeses – If you’re not a fan of feta, swap it out for some creamy goat cheese or a sprinkle of sharp Parmesan for variety in texture and taste.
Bulk it Up – Serve the aubergine bake over a bed of fluffy bulgur wheat or alongside a serving of quinoa to transform it into a more filling meal.
Crusty Bread On the Side – Nothing beats mopping up the flavorful tomato sauce with a piece of warm, crusty bread fresh from the oven.
Add a Splash of Acidity – Drizzle with lemon juice just before serving to add a zing that cuts through the richness of the dish.
Top with Fresh Herbs -A handful of chopped basil leaves or fresh parsley can bring a burst of colour and freshness to the finished bake.
Introduce a Little Crunch – Scatter pomegranate seeds on top for a sweet, tangy crunch that contrasts beautifully with the soft eggplant.
Incorporate Protein – Stir in some cooked chickpeas or lentils to add protein, making for an even heartier vegan option.
Layer with Veggies – Between the aubergine slices, add layers of sautéed spinach or mushrooms for an extra dose of veggies.
Give it Heat – A teaspoon of harissa paste mixed into the tomato sauce will give the dish a spicy kick for those who like it hot.
The Aubergine Feta and Tomato Bake can be a supportive addition to diabetes management. The balanced combination of the ingredients creates a dish with a low glycemic index, helping to prevent rapid spikes in blood sugar levels. With its delicious flavours and diabetes-friendly nutritional profile, this dish offers a satisfying and nourishing option for individuals seeking to manage their blood sugar levels effectively.
Its also Diabetic Carb Count free!