These Roasted Stuffed Eggplants with Parmesan are a savory, flavorful, and nutritious dish, packed with roasted vegetables, aromatic spices, and a cheesy topping. This dish is low-carb, vegetarian, and bursting with Mediterranean flavors.
Preparation Time
- Prep Time: 10 minutes
- Cooking Time: 35 minutes
- Total Time: 45 minutes
- Servings: 3-4
Ingredients
For the Roasted Eggplants
- 3 eggplants
- 3 tbsp olive oil
- 1 tsp paprika
- Black pepper, to taste
- Oregano, to taste
- 2 cloves garlic, minced
- Salt, to taste
For the Vegetable Filling
- 1 onion, finely chopped
- 1 tbsp olive oil (for frying)
- ½ red bell pepper, diced
- ½ green bell pepper, diced
- 2 mushrooms, finely chopped
- Salt, to taste
- Paprika, to taste
For Topping
- Parmesan cheese, grated
Directions
1. Prepare and Roast the Eggplants
- Preheat oven to 180°C (350°F).
- Cut the eggplants in half lengthwise and score the flesh with a knife.
- Drizzle with olive oil, then sprinkle with paprika, black pepper, oregano, minced garlic, and salt.
- Place on a baking tray and roast for 20-25 minutes, until soft.
2. Prepare the Filling
- In a pan, heat 1 tbsp olive oil over medium heat.
- Sauté onion until translucent.
- Add red and green peppers, cook for 2-3 minutes.
- Stir in mushrooms, salt, and paprika, and cook for another 3-4 minutes.
3. Assemble and Bake
- Scoop out some of the softened eggplant flesh, mix it with the vegetable filling.
- Fill the roasted eggplants with the vegetable mixture.
- Sprinkle generously with Parmesan cheese.
- Bake for 10 minutes at 180°C (350°F) until cheese is melted and golden.
4. Serve
- Enjoy warm as a main dish or side.
- Garnish with fresh herbs like parsley or basil.
Serving Suggestions
- Pair with a fresh green salad.
- Serve with garlic yogurt sauce or tzatziki.
- Enjoy as a side with grilled chicken or fish.
Cooking Tips
- For extra flavor, add chili flakes or cumin.
- For a vegan version, replace Parmesan with nutritional yeast or vegan cheese.
- For more protein, add cooked lentils or chickpeas to the filling.
Nutritional Benefits
- Rich in fiber and antioxidants from eggplant and peppers.
- Good source of protein and calcium from Parmesan.
- Low in carbs and high in vitamins.
Dietary Information
- Vegetarian-friendly
- Gluten-free
- Can be made vegan with dairy-free cheese.
Nutritional Facts (Per Serving, Approx.)
- Calories: 220
- Protein: 7g
- Carbohydrates: 18g
- Fat: 12g
Storage
- Refrigeration: Store in an airtight container for up to 3 days.
- Freezing: Freeze for up to 1 month; thaw and reheat before serving.
- Reheating: Warm in the oven at 160°C (320°F) for 10 minutes.
Why You’ll Love This Recipe
✔ Healthy and nutritious
✔ Easy to make and customizable
✔ Packed with Mediterranean flavors
✔ Perfect as a side or main dish
Conclusion
These Roasted Stuffed Eggplants with Parmesan are a simple yet delicious dish, combining smoky roasted eggplant, sautéed vegetables, and cheesy goodness. Whether you serve them as a main course or a side, they’re a delicious and nutritious choice. Try them today and enjoy a Mediterranean-inspired meal!
Frequently Asked Questions
- Can I use a different cheese? Yes! Try feta, mozzarella, or gouda.
- Can I make this ahead of time? Yes! Assemble and refrigerate, then bake before serving.
- Can I use other vegetables? Absolutely! Zucchini, tomatoes, or spinach work great.
- What can I serve this with? It pairs well with rice, couscous, or quinoa.
- Can I grill instead of baking? Yes! Grill at medium heat for 15-20 minutes.
- How do I make it spicier? Add chili flakes or cayenne pepper.
- Can I use dried herbs instead of fresh? Yes, but use half the amount since dried herbs are stronger.
- What if I don’t have Parmesan? Use cheddar or nutritional yeast instead.
- Can I freeze leftovers? Yes, but the texture may soften slightly after thawing.
- How do I prevent soggy eggplants? Salt the cut eggplants and let them sit for 15 minutes before roasting.