Dr. Fuhrman's Eggplant Rollups
Try this Dr. Fuhrman's Eggplant Rollups recipe.
Try this Dr. Fuhrman's Eggplant Rollups recipe.
- 1 red bell pepper chopped
- 3 stalks celery chopped
- 1 yellow onion chopped
- 4 cloves garlic minced or pressed
- 2 medium carrots chopped
- 1 medium eggplant peeled and sliced lengthwise 1/4 thick
- water for sauteeing
- 2 ounces kale chopped
- 2 ounces arugula chopped
- 2 teaspoons mrs. dash chipotle flavor
- 3 cups no-salt-added marinara sauce divided
- 1/4 cup shredded non-dairy cheese (i love daiya mozzarella
- Carbohydrate 10.11159742773 g
- Cholesterol 0 mg
- Fat 0.43372675708 g
- Fiber 2.93654139652976 g
- Protein 1.92115097914 g
- Saturated Fat 0.0685568279435 g
- Serving Size 1 1 -5 serving (146g)
- Sodium 57.257333085 mg
- Sugar 7.17505603120024 g
- Trans Fat 0.1545027365875 g
- Calories 48 calories
Step-by-step
- Preheat oven to 350 degrees Fahrenheit.
- Spray the foil with cooking spray if desired, or lightly wipe it with an oil-dabbed paper towel.
- On an aluminum-foil lined baking sheet, arrange the eggplant in a single layer.
- Bake the eggplant for 20 minutes, so it will become flexible enough to roll.
- In a large pan over medium-high heat, dry- or water-saute the peppers, onion and carrots until just softened.
- Make a well in the vegetables and add the garlic in a pool of a tablespoon of water and cook the garlic in the water until the garlic becomes fragrant. (This helps so it doesn't burn.) Then mix everything together.
- Add the kale, arugula and Mrs. Dash and stir to combine.
- Saute all for another 3-5 minutes or until the greens are wilted.
- Add 2 cups of the marinara plus 2 tablespoons of the cheese and stir to combine.
- In an 8x8 inch baking dish (use a 9x9 inch dish if you used a large eggplant), pour some of the marinara sauce on the bottom of the pan.
- Dampen each side of a piece of the eggplant with the sauce, lay it down, add 2-3 tablespoons of the vegetable mixture on top and then roll the rest of the eggplant up to cover the veggie mixture.
- Repeat for all of the eggplant, tucking it all together side by side in the pan.
- Pour the remaining marinara over the eggplant rollups and top with the remaining cheese.
- Bake in the oven until warm, about 25 minutes.
My Delicious and Healthy Eggplant Roll-Up Adventure
As a busy working mom, finding time to cook healthy and delicious meals can feel like a Herculean task. Between juggling work deadlines, school pick-ups, and the never-ending cycle of laundry, the last thing I want is to spend hours in the kitchen. But let me tell you, this Dr. Fuhrman's Eggplant Roll-Up recipe is a game-changer. It’s surprisingly easy to make, packed with flavor, and incredibly nutritious – a perfect balance for my busy life. I’ve always been a fan of eggplant, but I never really knew how versatile it could be until I tried this recipe. The eggplant, roasted to perfection, becomes wonderfully soft and pliable, making it the ideal base for a delicious filling.
The vibrant colors of the filling itself are a feast for the eyes. The mix of red bell peppers, carrots, onions, and garlic creates a sweet and savory base that is simply irresistible. Then, the addition of kale and arugula adds a touch of peppery bitterness to balance the sweetness, creating a complex flavor profile that keeps me coming back for more. And let's not forget the creamy, cheesy topping – a perfectly decadent finish without the guilt. I use a dairy-free cheese to keep the recipe plant-based and maintain the health benefits.
What I love most about this recipe is its adaptability. I often find myself modifying it based on what I have on hand. Sometimes I add zucchini or mushrooms to the filling, or I swap out the arugula for spinach. The possibilities are truly endless! The best part? The leftovers are just as delicious the next day, making it a perfect meal prep option for busy weekdays. I often make a double batch on the weekend and have lunch sorted for the entire week. It’s a lifesaver, honestly! No more midday takeout or sad desk lunches.
This recipe isn’t just about convenience; it’s about nourishing my body and my family. It’s about making healthy eating a simple and enjoyable part of our lives. There’s a real satisfaction in creating something delicious and healthy from scratch, and this eggplant roll-up recipe is the perfect example. It’s a testament to the fact that healthy eating doesn't have to be complicated or time-consuming. It can be vibrant, flavorful, and entirely manageable, even for a busy mom like myself. So, if you’re looking for a delicious and easy weeknight meal that’s both healthy and satisfying, give this recipe a try. You won’t be disappointed!
Ingredients I Use:
I always make sure to use fresh, high-quality ingredients whenever possible. The flavor difference is astounding. I tend to source my produce from local farmers' markets when I can; the taste is unbeatable! For the marinara sauce, I prefer to use a no-salt-added version so I can control the sodium content. And the dairy-free cheese is a must – it adds the perfect amount of creaminess without any of the heaviness.
Tips and Tricks:
Here are a few tips I've learned along the way: Don't be afraid to experiment with the filling! Adding different herbs and spices can create a completely new flavor profile. I sometimes add a pinch of red pepper flakes for a little kick. Also, ensure your eggplant is fully cooked before rolling it up. This will prevent it from being too tough. Finally, don't overbake the roll-ups. You want them to be heated through and the cheese melted, but not dry or overcooked.
Beyond the Recipe:
This recipe has become more than just a meal for me; it’s a symbol of self-care and nourishment in the midst of a busy life. It’s a reminder to prioritize my health and well-being, even when time seems to be in short supply. And that’s a lesson worth savoring.
