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Mushrooms and eggplants, an anti-intolerance side dish

Tiziana Colombo: per voi, Nonnapaperina

Recipe proposed by
Tiziana Colombo

Recipes for Intolerants, Italian Cuisine
Gluten-free recipes
Lactose-free recipes
Low nickel recipes
Vegetarian recipes
Preparation: 01 hours 00 min
Cooking: 01 hours 00 min
Ingredients for: 4 people
5/5 (1 Review)

The goodness and nutritional value of eggplants

Eggplants are good for you! The main ingredient in the mushrooms and eggplants is the eggplant itself. This vegetable is highly appreciated for its taste and versatility, as well as for its lightness. However, it is necessary to cook the eggplants properly and take some precautions. For example, if you are thinking about frying, it is best to deprive it of its vegetable liquid, which would make the preparations too bitter. Salting is required to remove the liquid, and it needs to be done carefully. Specifically, before use, eggplants need to be rinsed multiple times.

Eggplants’ nutritional qualities are equally astounding. The reference is to the presence of anthocyanins, substances responsible for the purple colour and capable of benefiting the body. Furthermore, eggplants are rich in potassium, a substance that is good for circulation and also acts as a tonic. There is an adequate quantity of vitamins, especially vitamin C, which is highly beneficial to the immune system. Additionally, the calorie intake is extremely low—roughly 18 kcal per 100 grammes—nearly a record in the world of veggies (only courgettes and a few other veggies have lower calories).


Recipe mushrooms and eggplants

Preparation mushrooms and eggplants

  • To prepare the baked mushroom and eggplant recipe, start by preheating the oven to 200 degrees Celcius.
  • Cut the eggplants into chunks after cleaning and washing them in the interim.
  • Cover a baking tray or a suitable pan with baking paper, and place the chopped eggplants in the pan, forming a single layer.
  • Season with a little oil and bake in the oven for about 15 minutes, until completely cooked.
  • You can also choose to use oil-fried mushrooms and eggplants. In this instance, cook the eggplants in a large amount of sunflower oil. Remember that for the best results, the oil needs to be extremely hot.
  • It will take a few minutes to reach golden brown.
  • Once ready, drain and place on a tray lined with absorbent paper.
  • Now wash the tomatoes and cut them into wedges. Finally, wash the basil and dry it well.
  • Heat a little olive oil in a pan, brown the garlic, and add the tomatoes. Cook over low heat for 5 minutes. At this point, add the eggplants, add salt, and continue to cook for 2–3 minutes.
  • At this point, add the chopped basil. The mushroom and eggplant dish is ready to be enjoyed; you can eat it immediately or even cold. It can last three days in the fridge if you place it in an airtight container.
  • A tasty variant is prepared with the addition of capers and olives. These two ingredients are also ideal for those following a low-nickel diet.
  • Not only is it ideal as a hot or cold side dish for a second course, but it is also great when paired with pasta!

Ingredients mushrooms and eggplants

  • 600 gr. of eggplants
  • 2 cloves of garlic
  • 200 gr. of Sfera tomatoes
  • a few leaves of fresh Sfera basil
  • salt to taste
  • 3 tablespoons of extra-virgin olive oil

Mushrooms and eggplants, simplicity and versatility for a special side dish

Today I present to you Neapolitan-style eggplants with mushrooms, a delicious typical Campanian side dish that is easy to prepare and healthy, made with the regular vegetables found in the kitchen. In actuality, the ingredient list includes oil, salt, garlic, basil, tomatoes, and eggplants. There is also no difficulty in the recipe. It entails pan-frying the eggplants with the tomato and garlic after briefly baking them well arranged on a baking pan. Finally, the basil adds a last bit of flavour and colour. This delicious side dish’s complete suitability for people with dietary intolerances is one of its many benefits. Since it doesn’t include dairy products, it is lactose-free. It is also gluten-free, as it does not contain cereals or other similar foods.

In theory, it contains nickel, as indicated by the presence of tomatoes and basil. Nonetheless, you can consume this dish with little nickel content if you choose particular ingredients, which I will discuss in the following paragraph. Let’s now take a moment to discuss garlic. Many people might turn up their noses at its presence. Regardless of its flavouring capacity, garlic does not enjoy great fame given its “heaviness” (in digestive terms) and its effects on breath. In reality, these problems can be easily overcome if maximum attention is paid to the doses. Use a sufficient amount of garlic and do not exaggerate it if you want to enjoy its benefits without “side effects.” For this recipe, i.e., for a side dish for four servings, two cloves of garlic are enough.

Which tomatoes to use for this side dish?

The mushroom and eggplant recipe also contains tomatoes, which add flavour, nutrition, and olor. Tomatoes are precious vegetables as they are rich in beneficial substances. In addition to potassium and vitamin C, which I have already talked about, they contain antioxidants that help prevent cancer. Furthermore, these substances affect the health of the blood circulation and the heart. Tomatoes are low in calories, equal to 20–30 kcal per 100 grams. For this reason and for their juiciness, they represent the perfect side dish in summer. You can prepare eggplants with mushrooms without tomatoes; this is called white eggplants with mushrooms.

Melanzane a funghetto

There’s only one problem with tomatoes: they’re high in nickel. For those who don’t have any issues, it’s not a big deal, but for those who are intolerant of this substance, it poses a serious threat. For this reason, I recommend using Sfera tomatoes, made with an innovative technique that deprives the soil of this substance. The result is a nickel-free tomato, or very limited quantities—that is, one that is equally tasty and effective from a nutritional point of view.

An exceptionally unique basil

We chose an unusual basil for the recipe of eggplants with tomatoes and mushrooms. In essence, basil contains nickel. Still, if you go with Sfera’s, you can have an equally delicious and nearly nickel-free basil. Basil has always been the most famous aromatic plant in the kitchen, capable of enriching dishes and giving them a touch of warmth. Basil is also nutritious; in fact, it contains many vitamins. Among these, vitamin C and vitamin K, which regulate blood density, stand out. The substances that fight tumours and bring various benefits to the body are also very abundant.

Basil is low in calories, as expected from a plant-based food. Furthermore, it also contains good fats, namely omega-3 fatty acids, which help keep the heart and blood circulation healthy. Among other things, omega-3 fatty acids support intellectual faculties, such as memory. Basil also has healing properties in its own small way; in fact, it helps heal inflammation and improves chronic pain conditions. Finally, it helps the body absorb precious vitamin A.

You can also try the eggplants and courgettes scapece. Two typical dishes of Neapolitan cuisine. They are famous throughout Italy, especially because they often appear in high-end movies. One could argue that they are connected to the history of Neapolitan cooking.

They are simple dishes to make; just cook the vegetables, season them with mint, oil, vinegar, salt, and black pepper, and let them marinate in the fridge for several hours. The outcome is fantastic since the flavours have plenty of time to blend and combine to make delicious combinations.

5/5 (1 Review)
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