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Stuffed Eggplant

Stuffed Eggplant Recipe

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This healthy stuffed eggplant recipe is oven-baked, vegetable-forward, and perfect for balanced meals. It’s filling, flavorful, and easy to customize for vegetarian or vegan diets.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 4
Course: Dinner, Main Course
Cuisine: Healthy, Mediterranean, Vegetarian
Calories: 210
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 medium eggplants
  • 1 tbsp olive oil
  • 1 small onion, finely chopped
  • 3 cloves garlic, minced
  • 1 cup chopped vegetables (tomatoes, bell peppers, or zucchini)
  • 3/4 cup whole-grain breadcrumbs or cooked grains (quinoa or brown rice)
  • 2 tbsp fresh parsley, chopped
  • 1 tsp dried herbs (oregano or thyme)
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • red chili flakes, to taste (optional)

Equipment

Method
 

  1. Prepare the eggplant
    Preheat the oven to 375°F (190°C). Slice the eggplants in half lengthwise. Scoop out the flesh, leaving about 1/2 inch around the edges to form sturdy shells. Finely chop the scooped flesh and set aside.
  2. Bake the shells
    Arrange the eggplant shells in a baking dish, cut side up. Lightly brush with a small amount of olive oil. Bake for 15 minutes until slightly tender.
  3. Cook the filling
    Heat the remaining olive oil in a non-stick skillet over medium heat. Add the onion and cook for 3 to 4 minutes until soft. Stir in the garlic and cook for 30 seconds. Add the chopped eggplant flesh and vegetables, cooking until softened.
  4. Season and combine
    Remove the skillet from heat. Stir in the breadcrumbs or grains, parsley, dried herbs, salt, pepper, and optional chili flakes.
  5. Stuff and bake
    Spoon the filling evenly into the pre-baked eggplant shells. Return to the oven and bake for 20 to 25 minutes, or until the eggplant is fork-tender and the tops are lightly golden.
  6. Rest and serve
    Let rest for 5 minutes before serving for best texture and flavor.

Nutrition

Calories: 210kcalCarbohydrates: 28gProtein: 6gFat: 7gFiber: 7g

Notes

  • For a vegan version, ensure breadcrumbs are dairy-free.
  • For a higher-protein option, add cooked lentils or chickpeas to the filling.
  • Avoid overfilling to prevent soggy texture.
 
Storage
  • Store leftovers in an airtight container in the refrigerator for up to 3 days.
  • Reheat in the oven at 350°F (175°C) until warmed through.

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