Even a simple sandwich can deliver well-balanced nutrition depending on what goes inside. Real Food's pick is a roasted eggplant sandwich made with eggplant, olive oil and tomatoes.
The recipe brings together eggplant — a "purple food" that many Koreans tend to miss in their diets — olive oil, which is rich in omega-9 fatty acids, and tomatoes, long celebrated for their cancer-fighting properties. It is a delicious way to top up the trace nutrients that often fall short in everyday eating.
Unlike the sweet-and-salty sandwiches found at most convenience stores, this one draws its flavor from the natural umami of its ingredients. The eggplant is particularly notable: roasted in olive oil until golden, it develops a satisfying new texture — a far cry from the soft, mushy result of other cooking methods.
A tangy-sweet tomato pesto ties everything together, lifting what might otherwise be a bland vegetable sandwich into something far more vibrant.
The recipe is also straightforward. No stovetop cooking is needed, and the whole thing comes together in about 20 minutes. Simply melt a generous layer of mozzarella onto crispy ciabatta, add the tomato pesto, and it is done.
One tip: eggplant sliced too thin will dry out quickly in the oven. Aim for slices about 0.5 centimeters thick. Sliced cheese can stand in for mozzarella, and arugula or fresh basil make welcome additions.
Sourdough or whole-wheat bread work just as well as ciabatta. Whatever bread you choose, toast it before adding the toppings — this helps prevent it from going soggy once the fillings are piled on.
Ingredients
Ciabatta, eggplant, cherry tomatoes, mozzarella cheese, tomato pesto or tomato sauce, olive oil, salt, black pepper
How to make it
[Roasted eggplant sandwich]
1. Slice the eggplant lengthwise into pieces about 0.5 centimeters thick. Halve the cherry tomatoes.
2. Arrange the eggplant and cherry tomatoes on a baking tray. Drizzle with olive oil and season with salt and black pepper. Roast in an oven preheated to 200 degrees Celsius for about 10 minutes, until golden.
3. Split the ciabatta in half and toast the cut sides until crisp.
4. Spread tomato pesto or tomato sauce on one half of the bread.
5. Layer the roasted eggplant, cherry tomatoes and mozzarella on top. Return to the oven or warm briefly in a pan until the cheese melts.
6. Place the other half of the ciabatta on top to finish. Cut in half and serve immediately.
Source: Woori's Table
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