A meatless meal never tasted so good, Eggplant Pasta is a hearty and flavorful recipe! Eggplant, tomatoes and some savory spices make a delicious sauce for pasta. Feeling completely low-carb, make this delicious Italian sauce and serve it over zoodles or spaghetti squash!
I love eggplant! My eggplant recipes have proven to be quite popular with everyone. Today I am sharing one of my favorite pasta sauces with you, Mediterranean Eggplant Pasta!
This is one of those recipes that works year round! In the summer, use your garden tomatoes and eggplant to make this veggie sauce! Eggplant Pasta is a great weeknight meal because it comes together in about 35 minutes.
I find eggplant gets a bad rap! Even some of my kids wouldn’t eat it as children. They all eat eggplant now, but I had to slowly get my oldest to enjoy it! If you have not tried eggplant this is a great recipe to start with because the flavors of the sauce are a great blend of eggplant, tomatoes, and herbs. The flavors pair really well together.
What are the benefits of eating Eggplant?
- Eggplant is a heart-healthy veggie!
- Great for weight loss – high in fiber and low in calories.
- A great veggie to eat for those with diabetes. Fiber can help in reducing blood sugar.
- High in antioxidants. For those with auto-immune diseases, a great veggie to add to your diet.
- Eggplant is naturally low in carbs and high in nutrients.
Why do you salt eggplant before cooking it?
Salting the eggplant before cooking it brings out any bitterness in the eggplant. I usually salt the eggplant for about 30 minutes before using it in a recipe.
Do you have to peel the eggplant before cooking with it?
I tend to peel the eggplant in most recipes. I tend to leave the skin on for grilled eggplant.
Can Eggplant Pasta be frozen?
I have attempted to freeze the eggplant sauce and it gets a little watery. I suggest cooking it fresh and using it up, don’t freeze.
How do I choose the best eggplant for this sauce?
- The eggplant skin should be shiny and smooth.
- Larger eggplant tends to be more bitter. I tend to pick small to medium size eggplants
- The stem on the eggplant should be green, never brown.
- When you squeeze the eggplant, it should be firm but not hard.
Tips to make an awesome Eggplant Pasta Sauce:
- Take the time to salt the eggplant to reduce bitterness.
- Keep your eggplant chopped around 1-inch cubes to ensure proper cooking.
- Use your favorite pasta with this sauce. We enjoy penne, bucatini, and mostaccioli are a few of our favorite.
- Want to keep this completely low-carb and gluten-free use zoodles or spaghetti squash to serve with the Eggplant Sauce.
- Feel free to make the Eggplant Pasta Sauce the day before, the flavors have time to blend.
- White wi is used in this recipe for flavor. If you do not cook with wine, feel free to use chicken stock.
- Red pepper is used in this sauce. Feel free to swap another color pepper.
- The recipe calls for a yellow onion, a spanish onion or a shallot can be used in lieu of the yellow onion.
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Here are a few more delish recipes for you from me and foodie friends:
Slow Cooker Mediterranean Eggplant: Another easy Meatless meal that is so easy to assemble, low-carb and vegetarian.
Sheet Pan Chicken Sausage and Spaghetti Squash: Super easy to prepare and low-carb, Keto, Whole30.
Zucchini Mushroom Pasta Sauce: A marinara sauce that is full of flavor from fresh zucchini and veggies, low-carb, vegetarian.
Vegan Vegetable Sauce with Chick Peas: Oh my, this is another delicious sauce that is quick and easy. Full of flavor and protein from veggies and chickpeas.
How to make a delicious Mediterranean Eggplant Pasta Sauce:
- Cut and dice eggplant, onions, red peppers, and garlic.
- Salt the eggplant and let it sit for about 30 minutes. Once time is up, rinse eggplant and pat dry.
- Into a saute pan over medium heat, add olive oil and saute eggplant, pepper, and onion, about 5 minutes.
- Add in garlic, stir another minute. Season with salt and pepper to taste ( I leave it to you to choose how much to season). Stir in the white wine and stir for a minute or two to blend flavors and reduce wine. Gently add in the diced tomatoes, tomato paste, basil, and hot red pepper flakes. Bring sauce to a boil, reduce heat to a low. Cover with lid and simmer sauce for 20 minutes.
- Remove lid, add in kalamata olives, capers, and fresh parsley.
- Check seasoning and re-season if needed.
- While you make the sauce, make your pasta as well.
- Serve together. Add shredded Parmesan Cheese as a topping.
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Mediterranean Eggplant Pasta Sauce
- 1 medium eggplant, peeled and chopped into 1 inch cubes
- 1 teaspoon salt
Ingredients to make Eggplant Sauce
- 3 Tablespoons olive oil
- 1 medium onion, peeled and diced
- 1 large red pepper, seeded and diced
- 3 cloves garlic, peeled and minced
- 1 cup white wine
- 28 ounce can, Italian Plum Tomatoes Note 1
- 2 Tablespoon tomato paste Note 2
- 1 teaspoon Italian seasoning
- 1 teaspoon dried parsley
- 1/2 - 1 teaspoon red pepper flakes Note 3
- salt and pepper, to taste
- 1/4 cup Kalamata olives, pitted and sliced in half
- 1 Tablespoon capers
- 1/4 cup fresh chopped parsley optional garnish
- Parmesan Cheese optional garnish
- 1 pound pasta or zoodles Note 4
Eggplant Pasta Sauce
- Season the eggplant with about 1 teaspoon of salt. Lay the eggplant on a paper towel or in a colander to sweat. (Brings out any bitterness in the eggplant). About 30 minutes. Gently rinse off and dry eggplant.
How to make Eggplant Pasta Sauce
- Heat a large saute pan over medium heat, add olive oil. Saute eggplant, onion, and red pepper for about 5 minutes. Stir in garlic and saute another few seconds to blend the flavors. Stir in the white wine to deglaze the bottom of the pan. Cook another few minutes to reduce wine and blend flavors.
- Stir in the diced tomatoes ( break those tomatoes up with your hands), tomato paste, Italian seasoning, parsley, and red pepper flakes. Season to taste with salt and pepper. Bring to a boil, cover pan with a lid and reduce heat to simmer for 20 minutes.
- Uncover and cook another 10 minutes to thicken the sauce. Stir in Kalamata olives and capers. Check the seasoning, re-season if needed. Garnish with Parmesan and parsley, if using.
- While the sauce is cooking, make your pasta or zoodles, serve and enjoy!