Stephanie Cowan Nutrition

Supporting you to achieve inner health and wellbeing

Dr. Stephanie Cowan I Dietitian I Nutritionist I Researcher I Mornington Peninsula



Eggplant Parmigiana

Posted on 28 February, 2020 at 17:30

Eating vegetarian on a low FODMAP diet can be tricky! It’s tempting to make meat the star of the dish every night of the week. Just because your eating low FODMAP doesn’t mean you shouldn’t be able to get in a couple of veggie based dinners each week. ⁣⁣⁣


Reasons I love this recipe: ⁣⁣⁣


  • Fennel is a great low FODMAP source of prebiotics to keep your gut bugs happy (limit to 1/4 bulb or 3/4 Cup per serve) ⁣⁣⁣
  • Hard cheeses are naturally low in lactose and give a rich and creamy flavour without GI discomfort ⁣⁣⁣
  • Homemade breadcrumbs mean you can use your favourite low FODMAP or GF bread ⁣⁣⁣


⁣⁣⁣Eggplant Parmigiana I Serves 6-8 I 1 hour cooking and prep time 

Ingredients ⁣⁣⁣

Extra virgin olive oil (EVOO)⁣⁣⁣

1 onion, finely diced (for low FODMAP use 1/2 cup green leek leaves)⁣⁣⁣

2 sprigs rosemary, finely chopped⁣⁣⁣

2 sprigs thyme, finely chopped⁣⁣⁣

2 Tbsp capers⁣⁣⁣

2 cloves garlic, finely chopped (for low FODMAP use 2 Tsp FreeFod Foods garlic replacer) ⁣⁣⁣

800 g diced tinned tomatoes⁣⁣⁣

1 Cup vegetable stock (for low FODMAP use Massel certified products) ⁣⁣⁣

4 fennel bulbs (1 kg bulb weight) ⁣⁣⁣

2 medium eggplant ⁣⁣⁣

3/4 Cup homemade breadcrumbs (to make place 1/2 Bakers Delight lowFOD loaf in food processor and blitz until texture resembles fine crumbs)⁣⁣⁣

250 g fresh mozzarella, torn into pieces⁣⁣⁣

50 g pecorino, grated⁣⁣⁣

Sea salt & black pepper to season ⁣⁣⁣


Directions ⁣⁣⁣

Add onions (or leek leaves) & 1/2 Tbsp EVOO to large saucepan. Soften over medium heat for 1-2 minutes. Add rosemary, thyme, capers, garlic (or garlic replacer) & cook for 3-5 mins. Add tomatoes, reduce heat to low & cook, uncovered, for 10-15 minutes.⁣⁣⁣

Place fennel & eggplant slices onto an oven tray (single layer) with 1-2 Tbsp EVOO, salt & pepper, and bake for 30 minutes (200 degrees) or until caramelised & tender.⁣⁣⁣

Drizzle medium baking dish with EVOO & layer ingredients, starting with fennel/eggplant, scatter with breadcrumbs, spoon over sauce, dot with mozzarella & sprinkle over grated pecorino. Bake for 40 minutes (180 degrees), until the top is golden & sauce is bubbling up the sides.⁣⁣

Serve with simple garden salad :D

Categories: Low FODMAP recipes, Gluten free recipes, Vegetarian recipes

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