These Stuffed Eggplants are a flavorful and wholesome vegan dish that combines the earthy taste of eggplant, hearty lentils, and creamy vegan cheese. Packed with spices and fresh ingredients, it’s a delightful main course that’s nutritious, satisfying, and perfect for dinner or meal prep.
Preparation Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 4
Ingredients
For the Eggplants:
- 2 medium eggplants
- 1/2 tablespoon oil (or water for oil-free)
- 1/4 cup vegetable broth
- 1/2 to 3/4 teaspoon sea salt (or to taste)
- 1/3 teaspoon black pepper (or to taste)
- 1 tsp onion powder
- 1 tsp oregano
- 1 tsp paprika
- 3/4 tsp ground cumin
- 1/2 tsp smoked paprika
- 1/2 tbsp maple syrup
- 1 tbsp soy sauce (gluten-free if needed)
- 1 tbsp balsamic vinegar
- 1 tbsp tomato paste
For the Filling:
- 1 onion, diced
- 3-4 garlic cloves, minced
- 2 plum tomatoes, chopped
- 1 1/2 cups (300 g) cooked lentils
- 1 batch (200 g) vegan cheese sauce or 7 oz store-bought vegan cheese
For Garnish:
- Fresh herbs (parsley, cilantro, or dill)
- Red pepper flakes (optional)
Directions
Prepare the Eggplants:
- Preheat the oven to 410°F (210°C).
- Cut the eggplants in half lengthwise and scoop out about 2/3 of the flesh, leaving a 1/2-inch (1 cm) thick border around the skin.
- Process the scooped-out eggplant flesh in a food processor and set aside.
- Place the eggplant “boats” on a baking sheet lined with parchment paper. Sprinkle with sea salt and bake for 20 minutes.
Prepare the Filling:
- Heat oil or water in a skillet over medium heat. Add diced onion and sauté for 4-5 minutes.
- Add minced garlic, processed eggplant flesh, all spices, soy sauce, balsamic vinegar, tomato paste, maple syrup, and vegetable broth. Cover and cook for 10 minutes.
- Stir in chopped tomatoes and cooked lentils. Cook for an additional 3-4 minutes. Adjust seasoning to taste.
Stuff and Bake:
- Reduce oven temperature to 350°F (175°C).
- Stuff each baked eggplant half with the lentil and vegetable mixture.
- Top with vegan cheese sauce or grated vegan cheese.
- Bake for another 10 minutes until the cheese is melted and bubbly.
Serve:
- Garnish with fresh herbs and optional red pepper flakes. Serve hot and enjoy!
Serving Suggestions
- Pair with quinoa, rice, or crusty bread for a complete meal.
- Serve with a side salad for a light and refreshing complement.
Cooking Tips
- For a spicier kick, add more red pepper flakes or cayenne pepper.
- Experiment with different spices like coriander or turmeric for a unique flavor.
- Ensure the eggplants are evenly scooped to prevent tearing.
Nutritional Benefits
- Eggplants: Rich in fiber and antioxidants.
- Lentils: High in protein, iron, and complex carbohydrates.
- Tomatoes: Packed with vitamin C and lycopene.
Dietary Information
- Vegan-friendly.
- Gluten-free when using gluten-free soy sauce.
- Oil-free option available.
Nutritional Facts (Per Serving, Approx.):
- Calories: 240
- Protein: 10 g
- Carbohydrates: 30 g
- Fat: 8 g
- Fiber: 10 g
- Sodium: 400 mg
Storage
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven or microwave before serving.
- Not recommended for freezing due to the texture of eggplant.
Why You’ll Love This Recipe
- It’s a nutrient-packed, plant-based meal that’s satisfying and flavorful.
- The combination of lentils, spices, and vegan cheese creates a rich and comforting dish.
- Easy to prepare and customizable with your favorite seasonings and garnishes.
Conclusion
Stuffed Eggplants with Lentils and Vegan Cheese is a delicious, nutritious, and versatile dish that’s perfect for any occasion. Whether you’re cooking for yourself or hosting guests, this recipe is sure to impress. Try it today and enjoy a wholesome, plant-based meal that’s full of flavor!
Frequently Asked Questions
- Can I use a different type of legume instead of lentils?
Yes, black beans or chickpeas work well as substitutes. - What can I use instead of vegan cheese?
Use nutritional yeast for a cheesy flavor or skip it for a lighter dish. - Can I freeze this dish?
It’s not recommended as the eggplant texture changes after freezing. - What can I substitute for soy sauce?
Use tamari or coconut aminos for a gluten-free alternative. - Can I make this oil-free?
Yes, sauté the vegetables with water or vegetable broth instead of oil. - What’s the best way to reheat leftovers?
Reheat in the oven at 350°F (175°C) until warmed through. - Can I use canned lentils?
Yes, canned lentils save time and work perfectly in this recipe. - What herbs work best for garnishing?
Parsley, cilantro, dill, or basil are excellent choices. - How do I prevent the eggplants from tearing?
Use a small spoon to carefully scoop out the flesh and leave a sturdy border. - Can I add other vegetables?
Absolutely! Try adding bell peppers, zucchini, or mushrooms to the filling.