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Fried Eggplant, Zucchini, and Peppers with Tomato Sauce 🍆🍅

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Introducing the Fried Eggplant With Tomato Sauce recipe! This delightful Mediterranean-inspired dish is a flavorful combination of fried eggplant, zucchini, and peppers cooked in a delicious tomato sauce. It's a fantastic option for those seeking creative ways to incorporate more vegetables into their diet. Not only does it satisfy your taste buds, but it's also a low-carb and fiber-rich recipe, ensuring a nutritious and delicious meal.

Keto air-fried eggplant, zucchini, pepper topped with tomato sauce.
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Preparation and cooking overview

You can whip up this Mediterranean delight in your kitchen in just 35 minutes. And the best part? The cooking process is quite simple. Just roast the vegetables in an air fryer, sauté the savory sauce, and enjoy the mix of crisp yet tender veggies.

Chef's note

Feel free to put your spin on this recipe! Love a bit of heat? Add a dash of chili flakes to the tomato sauce. If you like herbs, throw in some fresh basil, oregano, or thyme. Also, sprinkle some crumbled feta on top before serving.

  • Prep Time: 10 minutes
  • Cooking Time: 25 minutes
  • Total Time: 35 Minutes
  • Difficulty Level: Easy
  • Recipe Makes 2 Servings

🍆 Ingredients for this fried eggplant with tomato sauce recipe

Vegetables

  • 2 eggplants
  • 1 zucchini
  • 1 red bell pepper
  • 1 green bell pepper
  • 1 tablespoon olive oil, for drizzling
Chopped eggplant, zucchini, bell peppers, garlic, canned chopped tomatoes, oil, salt, black pepper, and, apple cider vinegar made ready on the kitchen table.

🍅 For the sauce

  • 1 cup canned chopped tomatoes
  • 4 cloves of garlic
  • 2 tablespoon olive oil
  • ¼ teaspoon salt
  • ¼ teaspoon freshly cracked black pepper
  • 1 teaspoon apple cider vinegar

Ingredient substitutions

  • Olive oil: Use avocado or coconut oil for a different flavor profile.
  • Canned tomatoes: If you don't have canned tomatoes on hand, use fresh tomatoes. Chop and drain them well before using.
  • Garlic cloves: Use half a teaspoon of garlic powder if you don't prefer fresh garlic.
Low carb fried eggplant and tomato sauce recipe.

Additional ingredients

Add these optional ingredients to enhance the flavor profile of your dish.

  • Cheese: Sprinkle some feta or grated parmesan cheese over the top for a salty kick.
  • Olives: Black or green olives add a punch of umami flavor that pairs well with the veggies.
  • Spinach: Stir in some fresh or frozen spinach. It wilts down beautifully in the sauce and enhances the Mediterranean feel.
  • Fresh herbs: Consider adding some fresh herbs, such as fresh basil, oregano, or parsley, to amp up the flavor profile.
  • Pine nuts: Toast some pine nuts and sprinkle them over the top for a delightful crunch.

Cooking tools required

To make this Fried Eggplant With Tomato Sauce recipe, you need the following tools:

  • Cutting board
  • Knife
  • Cast-iron skillet
  • Airtight container
  • Measuring cups
  • Spoons
  • Spatula

Tools substitute options

  • Cast-Iron skillet: While cast-iron pans are great for heat distribution, any large skillet or saucepan will work for making the sauce.
A small bowl with tomato sauce next to a bowl with keto air fried veggies.

How to make Fried Eggplant With Tomato Sauce: step-by-step guide

Let's take you on a step-by-step cooking process of making air-fried eggplant with tomato sauce!

Cooking methods

  • Air-frying
  • Simmering

Preparation steps

  1. Gather all the ingredients and measure them.
  2. Rinse the vegetables under cold water.
  3. Once the veggies are clean and dry, chop them into small cubes. It's best to keep them roughly the same size for even cooking.
  4. Next, peel the garlic cloves and mince them.
  5. Drain excess water from the canned tomatoes before chopping them.

Cooking instructions

  1. Place the chopped veggies in an air fryer basket. Drizzle olive oil over them and fry at 400°F (200°C) for 25 minutes.
  2. Transfer them to the airtight container, and let them cool before closing the lid.
  3. In a cast-iron skillet, sauté the tomatoes in olive oil until they soften.
  4. Add minced garlic, vinegar, salt & pepper. Simmer for about 15 minutes, stirring occasionally.
  5. Next, pour the prepared sauce over the fried vegetables. Let them cool. Then, scoop out a portion on a plate and enjoy!
Drizzling olive oil over chopped eggplant, zucchini, and bell pepper in an air fryer basket.
Tomato sauce in a cast iron skillet.
Topping air fried eggplant, zucchini, and bell peppers with tomato sauce.

Chef's pro tip

To prevent soggy eggplants in this recipe, be careful not to use too much oil. Instead, drizzle or spray a little bit of oil. Here's an extra tip: sprinkle salt on the eggplants to remove extra moisture and bitterness. Cut them in half, sprinkle salt, wait 30 minutes, rinse, and pat dry. Now they're ready to use!

What to serve with fried veggies with tomato sauce?

When serving keto-fried veggies with tomato sauce, you have plenty of options to complement and enhance the flavors of this delicious dish. Here are some fantastic accompaniments that can elevate your meal:

  • Grilled chicken: A Grilled Chicken Breast adds a hearty protein boost.
  • Cauliflower rice: This low-carb rice substitute pairs well with fried veggies and tomato sauce.
  • Keto dinner rolls: Serve up some slices of Keto Dinner Rolls for a delicious way to scoop and savor your favorite vegetable dishes.
Keto veggies with tomato sauce recipe in a bowl.

How to make it healthier

This low-carb dish is brimming with nutritious ingredients. To tailor it according to your dietary preferences and make it extra special, consider the following suggestions:

  • Use organic ingredients: Choose organic vegetables when possible and within your budget.
  • Cut back on salt: Use less salt in the tomato sauce. Opt for no-salt-added canned tomatoes or fresh tomatoes.
  • Add more veggies: Spinach, kale, mushrooms, or other leafy greens can be a tasty and healthy addition.

Time-saving tips

  • Pre-cut veggies: If you're short on time, grab pre-cut veggies from the store. They may cost a bit more, but they're a convenient time-saver.
  • Garlic press: Use a garlic press to mince garlic cloves quickly.
  • Canned tomatoes: Save time by using canned tomatoes for your sauce. Look for no-salt or no-sugar-added options.
Vegetables in a bowl.

What can I prepare ahead of time?

  • Chop your veggies: You can cube your eggplants, zucchini, and bell peppers a day in advance. Just store them in an airtight container in the fridge.
  • Tomato sauce: Enhance the flavors by preparing it in advance and reheating it when mixing it with the veggies. This technique allows the different flavors to meld together over time, resulting in a more harmonious and delicious combination.

Storage

One of the great things about this veggie skillet is that it tastes amazing even when eaten cold! No need for reheating. Simply toss the leftovers in the refrigerator and enjoy them whenever you like. Just make sure to store them properly to maintain their freshness.

  • Refrigerator: Transfer the leftovers to an airtight container and store them in the fridge for 3-4 days.
Air fried eggplant recipe in a bowl.

Recipe wrap-up and conclusion

Get ready to indulge in the incredible versatility and mouthwatering flavors of this Fried Eggplant with Tomato Sauce. Whether you're seeking a delectable side dish, appetizer, or a satisfying main course, this dish has got you covered. It's an ideal choice for everyday meals and can even add a touch of magic to your picnics.

Featuring a delightful combination of crispy fresh veggies and a tangy sauce, it's like a sunlit celebration on your plate. Each chop, sizzle, and stir brings you one step closer to a healthier and happier you. So, roll up your sleeves, grab your trusty spatula, and dive into this vegetarian delight. Trust us, it's definitely worth a try!

Frequently asked questions

Yes, you can use an oven as an alternative to the air fryer. Preheat the oven to 425°F (220°C), place the vegetables on a parchment-lined baking sheet, and bake for 30-35 minutes. Flip halfway through.

No! The skin provides an amazing texture and is also packed with nutrients. We advise you to keep the skin on for the best culinary experience.

No! When frozen and thawed, the vegetables tend to become soggy and lose their crispiness.

Absolutely! Using store-bought tomato sauce is a great option. Just make sure to choose a keto-friendly sauce with low salt.

Soaking the eggplant in milk is not necessary for this recipe. That step is typically used to reduce bitterness in older and larger eggplants. In our case, salting the eggplant is sufficient to draw out any potential bitterness.

📖 Recipe

Fried Eggplant With Tomato Sauce.

Fried Eggplant With Tomato Sauce

Fried Eggplant with Tomato Sauce is a quick, easy, and flavorful Mediterranean dish, ready in 35 minutes.
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Course: Side Dish
Cuisine: Mediterranean
Keyword: fried eggplant with tomato sauce, vegetarian
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 2
Calories: 375kcal

Ingredients

Vegetables

  • 2 eggplants
  • 1 zucchini
  • 1 red bell pepper
  • 1 green bell pepper
  • 1 tablespoon olive oil for drizzling

For the sauce

  • 1 cup canned chopped tomatoes
  • 4 cloves of garlic
  • 2 tablespoon olive oil
  • ¼ teaspoon salt
  • ¼ teaspoon freshly cracked black pepper
  • 1 teaspoon apple cider vinegar

Instructions

Preparation steps

  • Gather all the ingredients and measure them.
  • Rinse the vegetables under cold water.
  • Once the veggies are clean and dry, chop them into small cubes. It's best to keep them roughly the same size for even cooking.
  • Next, peel the garlic cloves and mince them.
  • Drain excess water from the canned tomatoes before chopping them.

Instruction steps

  • Place the chopped veggies in an air fryer basket. Drizzle olive oil over them and fry at 400°F (200°C) for 25 minutes.
  • Transfer them to the airtight container, and let them cool before closing the lid.
  • In a cast-iron skillet, sauté the tomatoes in olive oil until they soften.
  • Add minced garlic, vinegar, salt & pepper. Simmer for about 15 minutes, stirring occasionally.
  • Next, pour the prepared sauce over the fried vegetables. Let them cool. Then, scoop out a portion on a plate and enjoy!

Video

Nutrition

Nutrition Facts
Fried Eggplant With Tomato Sauce
Amount Per Serving
Calories 375 Calories from Fat 207
% Daily Value*
Fat 23g35%
Saturated Fat 3g19%
Polyunsaturated Fat 3g
Monounsaturated Fat 15g
Sodium 485mg21%
Potassium 1789mg51%
Carbohydrates 43g14%
Fiber 18g75%
Sugar 25g28%
Protein 8g16%
Vitamin A 2527IU51%
Vitamin C 165mg200%
Calcium 117mg12%
Iron 3mg17%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

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