Plant-Based Melanzane Eggplant Pasta Sauce
Plant-Based Melanzane Eggplant Pasta Sauce blends sweet, slow-cooked onions and carrot with bright canned tomatoes, then folds in crisp-fried eggplant and briny Kalamata olives for layered depth. It tastes rich, slightly smoky, and balanced with a gentle sweetness—perfect spooned over pasta for a cozy weeknight dinner or a casual weekend meal with friends.
- Prep20 mins
- Cook20 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Plant-Based Melanzane Eggplant Pasta Sauce, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 53 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 26
- Heart Health
- 88
- Metabolic
- 50
- Digestive
- 20
- Inflammatory
- 15
- Performance
- 43
- General Wellness
- 1
Warm olive oil in a saucepan over medium heat. Cook and stir the onion, carrot, and garlic until the onion turns golden, about 5 minutes. Add the tomatoes, sugar, salt, and pepper. Bring to a simmer, then reduce the heat to low. Keep simmering, stirring occasionally, for 10 minutes.
- 2
Meanwhile, heat vegetable oil in a separate pan over high heat. Fry the eggplant slices in the hot oil until lightly browned, about 2 minutes per side. Drain the eggplant slices on paper towels.
- 3
Mash the tomatoes in the saucepan with a fork for a less chunky texture. Remove from the heat. Add the eggplant and olives, then stir gently to combine.
- Calories 386.47 kcal Moderate 19%
- Protein 1.35 g Low Source 3%
- Carbohydrate 24.14 g 9%
- Total Fat 32.33 g High 41%
- Saturated Fat 4.61 g High 23%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 740.76 mg High 32%
- Dietary Fiber 8.0 g Good Source 29%
- Total Sugars 9.86 g --
- Added Sugars 0.06 g Low Source 0%
- Calcium 74.73 mg Low Source 6%
- Iron 0.72 mg Low Source 4%
- Potassium 419.93 mg Low Source 9%
- Vitamin A 20.56 mcg Low Source 2%
- Vitamin C 17.92 mg Moderate 20%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Plant Based Melanzane Eggplant Pasta Sauce is made with 10 ingredients and serves 4. It takes about 40 mins and is rated medium. Key ingredients include Canned Tomatoes, Carrot, Eggplant, and Garlic. Each serving provides about 386.47 kcal, and is a good source of fiber.
Recipe Questions
- What is Plant-Based Melanzane Eggplant Pasta Sauce made of?
- The main ingredients are Canned Tomatoes, Carrot, Eggplant, Garlic, Olive Oil. The full list of 10 is above.
- How long does it take to make Plant-Based Melanzane Eggplant Pasta Sauce?
- About 40 mins in total: 20 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 386.47 kcal. The full nutrition breakdown is above.
- Is Plant-Based Melanzane Eggplant Pasta Sauce easy to make?
- This recipe is rated medium, with 10 ingredients and 3 steps.
- Is Plant-Based Melanzane Eggplant Pasta Sauce healthy?
- Plant-Based Melanzane Eggplant Pasta Sauce has an easyChef Pro health score of 43/100. Per serving, it provides 386.47 calories and 1.35 g of protein, or 3% of the Daily Value. It is a good source of dietary fiber. Worth noting per serving: sodium at 740.76 mg (32% of the Daily Value) and saturated fat at 4.61 g (23% of the Daily Value). It contains Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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