Description
A delicious and nutritious Mediterranean stuffed eggplant recipe that combines eggplants with quinoa or couscous, fresh vegetables, and herbs, topped with feta cheese.
Ingredients
Scale
- 2 medium eggplants
- 1 cup cooked quinoa or couscous
- 1 cup cherry tomatoes, halved
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup fresh parsley, chopped
- 1/2 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
Instructions
- Preheat your oven to 375°F (190°C).
- Cut the eggplants in half lengthwise and scoop out a portion of the flesh, leaving about half an inch of skin intact.
- Chop the scooped-out eggplant flesh and set aside.
- In a large skillet, heat olive oil over medium heat, then add red onion and garlic, sautéing until translucent.
- Add diced bell pepper and chopped eggplant flesh, cooking until softened.
- Stir in cooked quinoa or couscous, cherry tomatoes, oregano, cumin, salt, black pepper, and lemon juice, mixing well.
- Remove from heat and fold in chopped parsley and half of the feta cheese.
- Place eggplant halves on a baking sheet, cut side up, and fill with the stuffing mixture.
- Cover with aluminum foil and bake for 25 minutes.
- Remove foil, sprinkle remaining feta cheese on top, and bake for an additional 10-15 minutes until eggplants are tender and tops are golden.
- Let cool for a few minutes before serving.
Notes
- Choose firm, shiny eggplants for the best flavor.
- Feel free to customize the stuffing with additional vegetables or grains.
- Consider adding protein like ground meat or legumes for a heartier dish.
Nutrition
- Serving Size: 1 stuffed eggplant half
- Calories: 250
- Sugar: 4g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 15mg
Keywords: Mediterranean, stuffed eggplant, healthy recipe, vegetarian dish