Eggplant-Tomato-Feta Cheese Casserole

Eggplant-Tomato-Feta Cheese Casserole

This nutritious meal is great for lunch or dinner. Serve with sour cream or kefir and cashews to add more protein.

Serves 4

Eggplant-Tomato-Feta Cheese Casserole

15 min

1 hr

1 hr, 15 Total Time

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  • 800g-1000g crushed tomatoes (sometimes I use the chili version)
  • 1 pcs eggplant
  • 200g feta cheese
  • 3 cloves of garlic (or less to suit your taste)
  • 1 tsp of Himalayan salt
  • 1 tsp black pepper
  • 1 tsp Mediterranean herb mix


  1. Preheat the oven 200°C=392°F
  2. Slice the eggplant, spread olive oil, sprinkle hint of salt on the top and place in the oven for about 30 minutes.
  3. Cut the eggplant and feta cheese into peaces and crush the garlic.
  4. Add all the ingredients into a baking tray and place in the oven for 30 minutes.
  5. Ready to be served. You can add thick yogurt (full fat Turkish) on the top of the serving along with cashew nuts and green french herbs. I used coriander this time.



Tomato is a good source of Vitamins A, C, K, folate and potassium. Tomatoes are naturally low in sodium, saturated fat, cholesterol, and calories. Tomatoes also provide thiamin, niacin, vitamin B6, magnesium, phosphorus and copper, all of which are necessary for good health.

On top of that, one serving of tomatoes gives you 2 grams of fiber, which is 7% of the daily recommended amount. Tomatoes also have a relatively high water content, which makes them a filling food. In general eating plenty of fruits and vegetables, including tomatoes, confers protection against high blood pressure, high cholesterol, strokes, and heart disease. (1)


Research on eggplant has focused on an anthocyanin phytonutrient found in eggplant skin called nasunin. Nasunin is a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage. In animal studies, nasunin has been found to protect the lipids (fats) in brain cell membranes. Cell membranes are almost entirely composed of lipids and are responsible for protecting the cell from free radicals, letting nutrients in and wastes out, and receiving instructions from messenger molecules that tell the cell which activities it should perform. (2)


Probiotics– There’s only small amounts of probiotics even in raw milk, but when milk product is fermented into a Kefir, yogurt or cheese, the good bacterias dramatically increase. Kefir is one of the most probiotic rich foods on the planet and has incredible medicinal benefits for healing issues like leaky gut.

eggplants oven

I usually slice two eggplants at a time in the oven and save the other half for the next day. See eggplant-tomato-chevre toast.


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