Panko Encrusted Eggplant with Roasted Red Pepper Coulis

RECIPE
Friendly To: Low-FODMAP, IBS

This is my go-to Vegetarian Dish...especially for my meat eater companions.

The eggplant is a hearty vegetable that’s available year long. The sauce can be used for spaghetti, as a dip, or can even be created into a soup. The sauce and the eggplant can be frozen to be used as a quick thaw and heat dinner. 


The recipe listed below is not how I made it originally on the Fireside Chat Cook-along. This recipe includes modifications for those following a Low-FODMAP diet. If garlic or onion is not a trigger for you, please feel free to use those in the recipe (2-5 cloves of garlic & 1 onion sliced into ½ inch pieces). For friendliness, the garlic and onion was removed from the original recipe from the roasted red pepper coulis and the all purpose flour was switched to gluten-free 1:1 flour for the eggplant coating. 


You can add additional vegetables into the roasted red pepper coulis to give it the flavor you desire. I like to call this the “clean out the refrigerator” sauce. You can add in mushrooms, celery, zucchini…anything that fits your menu. Also, you can use any herbs and seasonings you desire once you finish the sauce. Salt and pepper the sauce to your taste and add in flavors such as cayenne pepper, chili powder, cinnamon, or basil. There are many to choose from!


During the Fireside Chat cookalong on how to make this dish, I prepared it with a side of Toasted Israeli Couscous (recipe below). If you are following the Low-FODMAP diet, you can also make this with a side of quinoa, polenta, or even a gluten-free pasta. There are so many options!

Toasted Israeli Couscous

I prefer Israeli couscous because the pasta circles are larger and they don’t overcook as easily and they toast really nicely. Follow the directions on the couscous packaging it's usually a 1-2 ratio. When the couscous is complete, pour out onto a baking sheet. Toast in a sauté pan with a little bit of oil. Toast the couscous until lightly browned, just before serving.

[[ recipeID=recipe-9l1b52g99, title=Panko Encrusted Eggplant with Roasted Red Pepper Coulis ]]

Check out these products when making this delicious dish!

Gluten Free Original Panko Breadcrumbs (2 Pack, 7 oz)

Low-FODMAP Vegetable Soup Base (10.6 oz)

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Panko Encrusted Eggplant with Roasted Red Pepper Coulis

Servings: 8

Keywords:

  • Prep Time: 2 hours 0 mins
  • Cook Time: 20 mins
  • Total Time: 2 hours 20 mins

Ingredients

Instructions

Ingredients

Roasted Red Pepper Coulis

  • 2 Red Bell Peppers
  • 2 Carrots, cut into 1/2 inch pieces
  • 1 Jalapeño, sliced in half (spicy: keep seeds, not so much: deseed)
  • 1 Can Stewed Tomatoes
  • ½ Can Tomato Paste
  • 1-2 TBSP Vegetable Base
  • Salt & Pepper to taste

Panko Encrusted Eggplant

  • 1 Eggplant, peeled & sliced into circles- 1/4 inch thick (approximately)
  • 1 Cup Gluten-Free Flour
  • 2 Cups Gluten-Free Panko Bread Crumbs
  • 2 Eggs
  • ¼ Cup Vegetable Oil

Instructions

Roasted Red Pepper Coulis

  1. Roast the peppers 425 degrees for 1 hour. The skin will be black and flaking off.
  2. Immediately after the oven place peppers in an ice bath. When cooled, peel and deseed.
  3. Slice the vegetables into ½ inch pieces. Place all ingredients in a medium stock pot. Add water just to cover. Bring the sauce to a boil, reduce heat and simmer for 1-2 hours. Stirring regularly, add more water if needed. When the sauce is ready to be blended the vegetables will be tender.
  4. Using an immersion blender, puree the sauce until all the ingredients are combined into a thick puree. 

Panko Encrusted Eggplant

  1. Place sliced eggplant on a baking sheet and salt each side (quite a bit) maybe 1/2 tsp per slice. I would recommend Kosher or Himalayan salt, not table salt.
  2. Let the eggplant rest with the salt in the open air for at least an hour. They sweat and turn a dull gray color.  (This is perfectly normal!) Then rinse and pat dry.
  3. Standard Breading procedure (SBP): 1 cup GF flour, 2 eggs with a dash of water- mixed well, 2 or More cups GF panko bread crumbs; 3 medium size bowls-One with flour, 2nd with egg wash, and 3rd with panko. SBP: FLOUR EGG WASH BREADCRUMB
  4. With one hand place a piece of the eggplant into the flour to coat, then put the eggplant into the egg wash, with the other hand coat the eggplant with the egg mixture then into the panko. Then back to your dry hand and coat the eggplant, place on a dry baking sheet. Repeat this SBP until complete.  Replenish SBP ingredients if needed.
  5. When complete, heat 1/4 cup vegetable oil in the large skillet.  When the oil is hot add one piece of eggplant at a time.  Once browned, flip. The eggplant takes about 5 minutes to cook, depending on the thickness.  
  6. Plate and serve! 

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 8

Amount Per Serving
Calories 350
% Daily Value*
Total Fat 11g 16%
Saturated Fat 1g 5%
Trans Fat 0g
Sodium 960mg 40%
Total Carbohydrate 61g 20%
Dietary Fiber 8g 32%
Sugars 8g
Protein 7g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

Equipment Needed: 1 stock/or soup pot; 1 deep skillet; 1 small saucepan; 1 small sauté pan; 1 baking sheet; immersion blender (suggested)