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Eggplant noodles with vegetables in a light primavera-style sauce.

Whole New Mom - https://wholenewmom.com

Eggplant Noodles with Vegetables (Primavera-Style)

Course: Entree, Side Dish
Cuisine: AIP, Dairy-Free, Gluten-Free, Grain-Free, Keto, Low-Carb, Paleo, Vegan, whole30
Keyword: eggplant noodles
Servings: 4
Calories: 189kcal
Author: Adrienne
These eggplant noodles are a hearty, satisfying alternative to traditional pasta. Tossed with vegetables in a light, creamy primavera-style sauce, they make an easy low-carb, gluten-free meal.
Print Recipe

Ingredients

NOODLES

  • 2 eggplants (medium sized)
  • 1 teaspoon salt

PRIMAVERA SAUCE

  • 2 tablespoons coconut oil (or grass-fed butter)
  • 1 tablespoon garlic (minced)
  • 1/2 cup red onion (chopped)
  • 1/2 red pepper (or yellow; medium sized)
  • 1 1/2 cups crimini mushrooms (sliced)
  • 2 carrots (medium; ribboned with a vegetable peeler)
  • 1 large tomato (chopped)
  • 1/2 cup frozen green peas (rinsed and drained)
  • 1/2 cup kale (chopped, loosely packed)
  • 1/2-3/4 cup water (more water if you like a thinner sauce)
  • 1 bay leaf
  • 1/2 cup almond milk
  • 1 tablespoon arrowroot 
  • 1/2 teaspoon salt
  • 1/4 teaspoon red pepper flakes (omit for AIP)
  • 1 teaspoon Herbes de Provence (or italian seasoning blend)
  • fresh parsley (to taste; or fresh basil; optional)
  • parmesan (or vegan cheese blend - see Recipe Notes; omit for AIP)

Instructions

NOODLES

  • Julienne the eggplant creating the noodles (Process until you see seeds.)
  • Toss the vegetable noodles with the salt. Place them in a sieve, and place the sieve over an empty bowl.
  • Allow the vegetable noodles to sit and 'sweat' for at least 20 minutes.
  • Place the noodles into a cotton dishtowel and squeeze the excess moisture from them. They will look something like second photo of eggplant noodles above.
  • Saute noodles in a skillet with coconut oil for about 5 minutes to eliminate the raw taste. Set aside until the sauce is complete.

PRIMAVERA SAUCE

  • Heat the oil or butter in a deep skillet.
  • Add in the onion and bell pepper. Saute for a few minutes, and add the garlic and mushrooms.
  • Cook until most of the water from the mushrooms evaporates: about 5 minutes.
  • Add the tomato, red pepper flakes, salt, and herb blend, and let it cook for a minute or two.
  • Add the water and bay leaf and bring the pan to a simmer for another 1-2 minutes. Meanwhile, whisk the milk and the arrowroot in a separate cup.
  • Add the milk mixture, peas, and kale into the hot skillet and combine.
  • Once the sauce has thickened, remove from the heat and stir in the optional parsley and/or basil.
  • Pour over your eggplant, zucchini, or whole grain noodles.
  • Top with parmesan or vegan cheese blend and enjoy!

Notes

  • Prevent soggy noodles: Salting and draining the eggplant helps remove excess moisture and improves texture. Be sure to pat the noodles dry well before cooking.
  • Cooking tip: Cook the eggplant noodles in batches if needed. Overcrowding the pan can cause them to steam instead of sauté.
  • Simple option: For a lighter dish, skip the sauce and sauté the eggplant noodles with garlic and oil.
  • Dairy-free/vegan: Use a dairy-free milk and omit the cheese or use a vegan alternative.
  • AIP: Eggplant is a nightshade and is not allowed on the AIP diet. For a similar noodle-style dish, use zucchini noodles or spaghetti squash instead and adjust the sauce as needed.
  • Vegan parmesan topping: Blend 1/4 cup Brazil nuts, 1/4 cup nutritional yeast, and 1/4 teaspoon salt until it resembles parmesan.

Nutrition

Calories: 189kcal | Carbohydrates: 28g | Protein: 6g | Fat: 8g | Saturated Fat: 6g | Sodium: 951mg | Potassium: 975mg | Fiber: 10g | Sugar: 13g | Vitamin A: 6894IU | Vitamin C: 50mg | Calcium: 110mg | Iron: 2mg | Net Carbs: 18g