These Stuffed Eggplant Boats are a delicious and colorful Mediterranean-inspired dish. The tender roasted eggplant halves are filled with a savory mixture of onions, cherry tomatoes, olives, and crumbled feta cheese, then baked to perfection. This simple yet flavorful recipe is perfect for a light lunch or a delightful side dish for any meal.
Preparation Time: 20 minutes
Cooking Time: 35 minutes
Total Time: 55 minutes
Servings: 4
Ingredients
- Eggplants: 2 medium
- Onions: 2 medium, finely chopped
- Cherry Tomatoes: 12, halved
- Feta Cheese: 180 g (6 oz), crumbled
- Olives: A handful, pitted and sliced
- Salt: to taste
- Black Pepper: to taste
- Oregano: 1 teaspoon, dried
- Olive Oil: 3 tablespoons
Directions
- Prepare the Eggplants:
- Preheat your oven to 200°C (400°F).
- Cut the eggplants in half lengthwise and scoop out the flesh, leaving about a 1 cm (1/2 inch) thick shell. Reserve the scooped-out flesh for later use.
- Brush the inside of the eggplant halves with 1 tablespoon of olive oil, and season with salt and pepper. Place them on a baking sheet, cut side up, and bake for 15 minutes or until the eggplants are tender but still firm.
- Prepare the Filling:
- While the eggplants are baking, heat 2 tablespoons of olive oil in a skillet over medium heat.
- Add the chopped onions and sauté for about 5 minutes until softened and translucent.
- Chop the reserved eggplant flesh into small pieces and add it to the skillet. Cook for an additional 5 minutes, stirring occasionally.
- Add the cherry tomatoes, olives, salt, pepper, and oregano. Cook for another 5 minutes until the tomatoes are soft and the flavors are well combined. Remove from heat and let it cool slightly.
- Stuff the Eggplants:
- Remove the baked eggplant halves from the oven and fill them with the prepared vegetable mixture.
- Top each stuffed eggplant with crumbled feta cheese.
- Bake:
- Return the stuffed eggplants to the oven and bake for an additional 15-20 minutes, or until the cheese is slightly browned and the eggplants are tender.
- Serve:
- Remove from the oven and let them cool for a few minutes. Serve warm, garnished with a sprinkle of fresh herbs like parsley or basil, if desired.
Serving Suggestions
- Serve these stuffed eggplants as a main dish with a side of rice, quinoa, or a fresh green salad.
- Pair them with warm pita bread or garlic bread for a complete meal.
- These also make a great side dish alongside grilled meats or fish.
Cooking Tips
- Eggplant Preparation: Salting the eggplant before baking can help remove any bitterness. Let them sit for 10 minutes after salting, then pat dry.
- Customizations: Add other vegetables like bell peppers or zucchini to the filling for added flavor and nutrition.
- Vegan Option: Substitute feta cheese with a plant-based feta or a sprinkle of nutritional yeast for a vegan version.
Nutritional Benefits
- Eggplants are low in calories and high in fiber, making them great for digestion.
- Feta Cheese provides calcium and protein, adding richness and flavor.
- Cherry Tomatoes are rich in vitamins A and C, boosting immunity and skin health.
Dietary Information
- Vegetarian: Yes
- Vegan: No, contains feta cheese (use a vegan substitute if needed).
- Gluten-Free: Yes
- Low-Carb: Relatively low in carbs, suitable for a low-carb diet.
Nutritional Facts (Per Serving)
- Calories: 220
- Protein: 7g
- Carbohydrates: 15g
- Dietary Fiber: 5g
- Sugars: 7g
- Fat: 15g
- Saturated Fat: 5g
- Cholesterol: 20mg
- Sodium: 420mg
Storage Tips
- Refrigeration: Store leftover stuffed eggplants in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
- Freezing: These eggplant boats can be frozen. Wrap them individually in plastic wrap and store in a freezer-safe container for up to 2 months. Thaw in the refrigerator before reheating.
Why You’ll Love This Recipe
- Easy to make with simple, wholesome ingredients.
- A great way to enjoy a low-carb, vegetarian dish that is satisfying and filling.
- Versatile and can be easily customized with additional vegetables or herbs.
- Perfect for meal prep or a make-ahead dinner that reheats beautifully.
Conclusion
Stuffed Eggplant Boats with Feta and Cherry Tomatoes are a delightful combination of flavors and textures. The tender eggplants serve as the perfect vessel for a savory filling of sautéed vegetables, olives, and feta cheese. This dish is not only easy to prepare but also highly nutritious and versatile, making it a great addition to any meal plan. Enjoy this Mediterranean-inspired recipe for a healthy and satisfying meal!
Frequently Asked Questions (FAQs)
- Can I use a different cheese instead of feta?
Yes, you can substitute feta with goat cheese, mozzarella, or a dairy-free cheese for a vegan option. - Can I prepare the filling ahead of time?
Yes, the filling can be made a day in advance and stored in the refrigerator. Assemble and bake when ready to serve. - How can I prevent the eggplants from becoming too soggy?
Pre-baking the eggplants and salting them before filling helps remove excess moisture, keeping them tender but not soggy. - What type of olives work best for this recipe?
Kalamata or green olives work well, but you can use any type you prefer. - Can I add meat to this recipe?
Yes, ground chicken, turkey, or beef can be added to the filling for a non-vegetarian version. - Is this recipe suitable for meal prep?
Absolutely! These stuffed eggplants can be prepared ahead and stored for a quick meal during the week. - Can I use dried herbs instead of fresh ones?
Yes, dried herbs work well; just remember that dried herbs are more concentrated, so use less. - What can I serve with these eggplant boats?
They pair well with a side salad, couscous, or roasted vegetables. - How do I reheat leftovers?
Reheat in the oven at 180°C (350°F) for 10-15 minutes or until heated through. - Can I add grains like quinoa or bulgur to the filling?
Yes, adding cooked grains can enhance the texture and make the dish more filling.