Easy and Tasty Eggplant Rollatini or Eggplant Rolls Recipe - Step To Health
 

Easy and Tasty Eggplant Rollatini or Eggplant Rolls Recipe

Eggplant rolls are easy to make and are a nutrient-dense dish suitable for a healthy diet. Learn how to make them here!
Easy and Tasty Eggplant Rollatini or Eggplant Rolls Recipe

Last update: 08 November, 2021

Eggplant rolls are excellent for increasing the vegetable content of your diet. This recipe is an easy-to-prepare dish that’s energy-dense and therefore ensures that the body functions optimally throughout the day. In addition, eggplant rolls are made without additives and with fresh food.

Keep in mind that the presence of vegetables in the diet is considered essential to achieve a good state of health. These foods provide vitamins and antioxidants that help to optimize the body’s functioning and prevent the development of complex diseases. Always remember to eat at least 5 portions of fruit and vegetables every day.

Now, let’s take a look at the recipe!

Ingredients for eggplant rolls

To prepare excellent eggplant rolls or rollatini, you’ll need the following ingredients:

  • 2 large eggplants
  • 250 grams of ricotta cheese
  • 2 cups of mozzarella cheese
  • 1/2 cup grated parmesan cheese
  • 250 grams of spinach
  • 1 egg
  • 1 chopped garlic clove
  • Salt and pepper to taste
  • 1 cup of marinara sauce

Keep in mind that the eggplants have to be at the right point of ripeness. It’s important to choose those that have no bumps on their surface, as it’s a vegetable that is quite sensitive to handling. It’s relatively easy to damage if it falls or gets bumped. Similarly, it oxidizes quickly once it’s opened.

Also, don’t forget that there’s the option of choosing other varieties of cheese for the preparation of this dish. With the cheese listed above, you’ll get a delicious result suitable for almost all tastes. However, it’s possible to use cheese with a more intense flavor to vary the flavor of the final result.

berenjenas
Choose eggplants when they’re just right for a more flavorsome dish.

Step by step instruction for eggplant rolls

  1. Preheat the oven to 200 degrees Celsius.
  2. At the same time, cut off the ends of the eggplants and discard them.
  3. Then, fillet the rest of the vegetables into long slices.
  4. Spray the baking tray with extra virgin olive oil and place the slices on it.
  5. Then, bake the eggplants for 10 minutes. After this time, leave them to cool.
  6. At this point, prepare the ricotta and spinach mixture. To do this, put the ricotta, mozzarella, Parmesan, spinach, egg, and garlic in a bowl. Stir well and season with salt and pepper to taste.
  7. Meanwhile, spoon 1/2 cup marinara sauce into a large baking dish and sprinkle the ricotta and spinach mixture on a slice of eggplant. Roll up and place seam side down so it doesn’t open up.
  8. Once you’ve done the same with all the eggplant strips, top with the remaining marinara sauce and a little more mozzarella cheese.
  9. Then, cover the dish tightly with foil and bake in the oven for another 45 minutes.
  10. After this time, remove the foil and leave for a further 15 minutes or until the cheese is golden brown. From here, you can serve and enjoy!

We think you’ll like this article: Healthy Snacks for Any Time of the Day

The benefits of eggplant rolls

The inclusion of eggplant rolls in your diet has several health benefits. However, to enjoy them, it’s necessary to make sure that your diet is sufficiently varied and balanced. This is decisive to avoid a deficit of essential nutrients and keep your body functioning properly.

Here’s why you should include more eggplants in your diet.

Eggplants help to prevent the development of diseases

Eggplants are a source of flavonoids with antioxidant capacity. Among them, anthocyanins stand out. These elements are also found in other foods such as blueberries and are capable of reducing the risk of developing chronic diseases such as neurodegenerative diseases. In fact, this is evidenced by a study published in Molecules.

Overall, it’s important to ensure a regular intake of antioxidants to prevent the excessive formation of free radicals. The accumulation of these compounds in the body’s tissues could lead to a higher risk of cell mutations and inefficiencies in physiological systems, which could cause diseases.

La berenjena es un alimento que puede brindar varios beneficios a la salud.
The fiber in eggplants helps to combat constipation.

Eggplants improve intestinal transit

Next, eggplants also stand out for providing a significant amount of fiber.

This substance is not digestible by the human body, but it acts by increasing the volume of the fecal bolus. This helps facilitate healthy digestion.

In fact, according to research published in the journal Handbook of Experimental Pharmacology, a diet low in fiber is one of the main risk factors for the development of constipation and other digestive problems. In addition, it’s also necessary to drink adequate amounts of water and exercise regularly.

You might find this interesting: Ten Healthy Foods to Regulate Your Digestion

The cheese in eggplant rolls contributes to the maintenance of good muscle health

Proteins are essential nutrients for the maintenance of muscle mass. According to a study published in the journal Annals of Nutrition & Metabolism, it’s necessary to ensure an intake of more than 0.8 grams of protein per kilogram of weight per day in sedentary people to avoid problems such as muscle loss in the medium and long term.

Eggplant rolls can provide a good amount of these nutrients due to their cheese content. This food has proteins of the highest quality and a good level of digestibility. Thus, this recipe is an optimal strategy to help cover the daily requirements.

Prepare “rollatini” or eggplant rolls at home

As you’ve seen, it’s really easy to prepare rollatini or eggplant rolls at home. Plus, the ingredients in this tasty recipe come with their own unique health benefits. Also, cheese lovers will love it, so it’s a recipe not to be missed!

We recommend you try it. Remember that it’s possible to use other varieties of cheese other than those mentioned to give the dish a greater potency of flavor.

Finally, we’d like to highlight that it’s necessary to combine a proper diet with other healthy lifestyle habits. These include regular physical exercise and good rest. During sleep, all the body’s recovery processes are carried out and balance is achieved. We need at least 7 hours of quality sleep a night to ensure good health.

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  • Mattioli, R., Francioso, A., Mosca, L., & Silva, P. (2020). Anthocyanins: A Comprehensive Review of Their Chemical Properties and Health Effects on Cardiovascular and Neurodegenerative Diseases. Molecules (Basel, Switzerland)25(17), 3809. https://doi.org/10.3390/molecules25173809
  • Sharma, A., & Rao, S. (2017). Constipation: Pathophysiology and Current Therapeutic Approaches. Handbook of experimental pharmacology239, 59–74. https://doi.org/10.1007/164_2016_111
  • Richter, M., Baerlocher, K., Bauer, J. M., Elmadfa, I., Heseker, H., Leschik-Bonnet, E., Stangl, G., Volkert, D., Stehle, P., & on behalf of the German Nutrition Society (DGE) (2019). Revised Reference Values for the Intake of Protein. Annals of nutrition & metabolism74(3), 242–250. https://doi.org/10.1159/000499374