This Vegetarian Stuffed Eggplant is a flavorful and hearty dish featuring a delicious medley of vegetables, savory cheese, and aromatic spices. Perfect as a main course or a side dish, this recipe is both nutritious and satisfying. Customizable with your favorite ingredients, it’s an excellent way to enjoy the versatility of eggplant.
Preparation Time
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
Ingredients
- Eggplant: 1 large
- Onion: 1, diced
- Garlic: 1 clove, minced
- Bell Pepper: 1, diced
- Cheese: 100 g (your choice: mozzarella, cheddar, or plant-based alternative)
- Mushrooms: 100 g, diced
- Cherry Tomatoes: 4-6, sliced
- Olives: A handful (optional)
- Ketchup: 100 g
- Salt: To taste
- Black Pepper: To taste
- Oregano: To taste
- Paprika: To taste
- Vegetable Oil: For cooking and drizzling
Directions
Step 1: Prepare the Eggplant
- Wash the eggplant thoroughly.
- Slice it in half lengthwise and scoop out the flesh, leaving about 1 cm of flesh attached to the skin to create a shell.
- Set the scooped-out flesh aside for later use.
Step 2: Prepare the Filling
- Dice the onion, garlic, bell pepper, mushrooms, and the reserved eggplant flesh.
- Heat a tablespoon of vegetable oil in a large pan over medium heat.
- Sauté the diced onion and garlic until fragrant and translucent (about 3-4 minutes).
- Add the diced bell pepper and mushrooms, and sauté for another 5-7 minutes until softened.
- Stir in the chopped eggplant flesh, and cook for an additional 5 minutes to blend the flavors.
- Season with salt, black pepper, oregano, and paprika to taste.
- Remove the pan from the heat and set the filling aside to cool slightly.
Step 3: Assemble the Eggplants
- Preheat your oven to 180°C (350°F).
- Place the eggplant shells on a baking sheet lined with parchment paper.
- Fill each shell generously with the prepared vegetable mixture.
- Top with slices of cherry tomatoes, olives (if using), and grated cheese.
Step 4: Bake
- Drizzle a little vegetable oil over the stuffed eggplants to keep them moist.
- Bake in the preheated oven for 25-30 minutes, or until the eggplants are tender and the cheese is melted and bubbly.
Step 5: Serve
- Allow the stuffed eggplants to cool slightly before serving.
- Garnish with fresh herbs like basil or parsley for added flavor.
Serving Suggestions
- Serve as a main dish with a side of rice, quinoa, or crusty bread.
- Pair with a fresh green salad for a light and balanced meal.
- Enjoy as a hearty appetizer at a dinner party.
Cooking Tips
- Use a spoon to carefully scoop out the eggplant flesh without tearing the skin.
- For extra flavor, add a splash of soy sauce or balsamic vinegar to the filling.
- Customize the filling by adding cooked lentils, chickpeas, or tofu for a protein boost.
Nutritional Benefits
- Eggplant: Low in calories, high in fiber, and rich in antioxidants.
- Bell Peppers: Packed with vitamin C and other essential nutrients.
- Cheese: Provides calcium and protein (optional for vegans).
Dietary Information
- Vegetarian-friendly.
- Gluten-free if using gluten-free ketchup.
- Vegan option available by using plant-based cheese.
Nutritional Facts (per serving, approximate)
- Calories: 180
- Protein: 6g
- Fat: 8g
- Carbohydrates: 20g
- Fiber: 5g
Storage
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven or microwave before serving.
- Freezing is not recommended, as the texture of the eggplant may change.
Why You’ll Love This Recipe
- Versatile and easy to customize with your favorite vegetables and seasonings.
- A light yet satisfying dish packed with flavor and nutrients.
- Ideal for meal prep or a make-ahead dinner.
- Perfect for vegetarians and easily adaptable for vegans.
Conclusion
This Vegetarian Stuffed Eggplant is a delightful combination of textures and flavors, making it a standout dish for any occasion. Whether served as a main course or a side, it’s both hearty and healthy, perfect for sharing with family or guests. Try this recipe today for a delicious way to enjoy fresh vegetables!
Frequently Asked Questions
- Can I make this recipe vegan?
Yes, use a plant-based cheese alternative and ensure the ketchup is vegan. - What other vegetables can I use in the filling?
Zucchini, spinach, or diced tomatoes work well as additions or substitutes. - Can I prepare the stuffed eggplants ahead of time?
Yes, assemble them in advance and refrigerate. Bake just before serving. - What’s a good side dish for this recipe?
Pair with a grain like quinoa, couscous, or rice for a complete meal. - Can I use other types of cheese?
Absolutely! Try feta, gouda, or Parmesan for different flavors. - How do I ensure the eggplants cook evenly?
Make sure to scoop out enough flesh and bake until tender. - Can I freeze the stuffed eggplants?
Freezing is not recommended as it may affect the texture of the eggplant. - What if I don’t have cherry tomatoes?
Use regular tomatoes, diced, as a topping instead. - Can I skip the olives?
Yes, the olives are optional and can be omitted. - How do I prevent the filling from being too watery?
Cook the vegetables thoroughly to remove excess moisture before filling the eggplants.