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- 2 large eggplants - 1 cup quinoa - 2 cups vegetable broth - 1 small onion - 3 cloves garlic - 1 red bell pepper - 1 can chickpeas - 1 cup cherry tomatoes - ½ cup feta cheese - ¼ cup Kalamata olives - Fresh parsley For Mediterranean Stuffed Eggplant, we need some simple but key ingredients. First, the eggplants are our base. They give a lovely look and taste. Quinoa serves as the main grain, adding protein and fiber. Vegetable broth enhances the quinoa, giving it rich flavor. Next, we need flavor enhancers. The small onion adds sweetness when cooked. Garlic brings a savory kick. The red bell pepper adds color and a sweet crunch. For protein and garnish, chickpeas are a must. They add heartiness to the dish. Cherry tomatoes bring freshness and juiciness. Feta cheese adds creaminess, while Kalamata olives give a salty, briny touch. Lastly, fresh parsley brightens the dish and makes it look beautiful. This mix of ingredients creates a balanced meal that is both tasty and good for you. {{ingredient_image_1}} - Preheat the oven to 400°F (200°C). - Cut the eggplants in half from top to bottom. Scoop out some flesh to make a boat shape. Leave about ½ inch of the border. Set the scooped-out flesh aside for later. - Place the eggplant halves cut side up on a baking sheet. - Drizzle with olive oil and sprinkle with salt and pepper. Roast them for about 25-30 minutes until tender and slightly golden. - In a saucepan, combine 1 cup of rinsed quinoa with 2 cups of vegetable broth. - Bring it to a boil, then lower the heat. Cover and cook for about 15 minutes until the liquid is gone. Fluff the quinoa with a fork and set aside. - Heat 2 tablespoons of olive oil in a large skillet over medium heat. - Add 1 small, chopped onion and 3 minced garlic cloves. Sauté for about 3-4 minutes until the onion softens. - Then, add 1 diced red bell pepper and cook for another 3-4 minutes. Stir in the scooped eggplant flesh, 1 teaspoon of ground cumin, 1 teaspoon of smoked paprika, salt, and pepper. Sauté everything for 5 more minutes. - Mix in the cooked quinoa, 1 can of drained chickpeas, halved cherry tomatoes, sliced Kalamata olives, and crumbled feta cheese, if using. Stir well and cook for another 2-3 minutes to blend the flavors. - Remove the roasted eggplant halves from the oven. Stuff each half with the quinoa and vegetable mixture. - Return the stuffed eggplants to the oven and bake for another 10-15 minutes until heated through. - When done, take them out and let cool for a few minutes. Garnish with fresh parsley before serving. - Ensuring eggplants are tender: To get soft eggplants, roast them until golden brown. This takes about 25 to 30 minutes at 400°F. The flesh should feel soft when you poke it. - Proper quinoa cooking technique: Use a 2:1 ratio of vegetable broth to quinoa. Bring it to a boil, then lower the heat to simmer. Cover it and let it cook for about 15 minutes. Fluff it with a fork afterward. This method gives you light and fluffy quinoa. - Presentation ideas: Serve the stuffed eggplants on a large platter. Drizzle a bit of olive oil on top. Sprinkle fresh parsley for color. This makes the dish look inviting. - Pairing with Mediterranean sides: Consider serving with a fresh salad or warm pita bread. A side of tzatziki adds a nice touch too. These sides balance the meal and enhance the flavors. - Nutritional advantages of quinoa and vegetables: Quinoa is high in protein and fiber. It helps keep you full. Eggplants provide antioxidants and vitamins. Together, they make a healthy and tasty dish. The chickpeas add more protein and fiber, making this meal even better for you. Pro Tips Choose the Right Eggplants: Look for firm, shiny eggplants with smooth skin. Avoid any that have blemishes or soft spots for the best results. Cook Quinoa Perfectly: Rinse quinoa well before cooking to remove bitterness. Use vegetable broth instead of water for added flavor. Customize Your Filling: Feel free to add other vegetables or spices you love. Zucchini, spinach, or even some fresh herbs can enhance the flavor. Presentation Matters: For a beautiful presentation, serve stuffed eggplants on a platter, drizzled with olive oil and topped with fresh herbs for a pop of color. {{image_2}} You can swap quinoa for other grains to fit your taste. Rice works well. Couscous is another great option. Both cook faster and offer a different texture. Just follow the same cooking steps as with quinoa. For rice, use the same liquid ratio. For couscous, use boiling water to hydrate it quickly. If you want a vegan dish, simply leave out the feta cheese. The stuffed eggplant will still taste amazing! You can add more olives or a sprinkle of nutritional yeast for a cheesy flavor. These options keep the dish rich and satisfying without dairy. Herbs and spices can boost the flavor of your stuffed eggplant. Consider fresh basil, oregano, or thyme for a fragrant touch. A pinch of red pepper flakes can add heat if you like spice. Don't forget to taste your filling as you go. Adjust salt and pepper to suit your palate. To store leftovers in the fridge, let them cool first. Then, place the stuffed eggplants in an airtight container. They can stay fresh for about 3 to 5 days. Make sure to cover them well to prevent drying out. If you want to freeze your stuffed eggplants, it’s easy! Wrap each stuffed half in plastic wrap or aluminum foil. Then, place them in a freezer-safe bag. They can last up to 3 months in the freezer. Just remember to label the bag with the date. To reheat without drying out, use the oven. Preheat it to 350°F (175°C). Place the stuffed eggplants in a baking dish. Add a splash of water or broth to keep them moist. Cover the dish with foil and heat for about 20 minutes. If you prefer the microwave, heat them in short bursts, checking often to avoid overcooking. You can prepare this dish in advance. First, cook the quinoa and filling. Store them in the fridge. You can also roast the eggplants early. Once they cool, keep them in an airtight container. When you're ready to serve, stuff the eggplants and bake them. This way, you save time on busy days and enjoy a tasty meal. Yes, you can use many vegetables for stuffing. Zucchini, bell peppers, or mushrooms are great choices. Just chop them up and cook them like the eggplant filling. You can mix and match to find your favorite flavor. This adds variety and keeps meals exciting. This dish pairs well with a fresh salad or warm pita bread. You can serve it with tzatziki sauce for a cool contrast. Adding a side of roasted vegetables can enhance your meal's flavor. You can also enjoy it with rice or a grain salad for a hearty dinner. In this blog post, we explored how to make Mediterranean stuffed eggplant. We discussed the main ingredients, flavor enhancers, and protein options. I shared step-by-step instructions for preparation, roasting, and stuffing the eggplants. We also covered helpful tips, variations, storage, and FAQs. Mediterranean stuffed eggplant is versatile, tasty, and easy to make. You can adapt it to your taste and enjoy its health benefits. Try it tonight for a satisfying meal!

Mediterranean Stuffed Eggplant

A delicious and healthy dish featuring eggplants stuffed with a flavorful mixture of quinoa, vegetables, and spices.
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Course Main Course
Cuisine Mediterranean
Servings 4
Calories 300 kcal

Ingredients
  

  • 2 large eggplants
  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth
  • 1 small onion, finely chopped
  • 3 cloves garlic, minced
  • 1 red bell pepper diced
  • 1 can chickpeas, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • ½ cup feta cheese, crumbled (optional)
  • ¼ cup Kalamata olives, sliced
  • 2 tablespoons olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • to taste salt and pepper
  • for garnish fresh parsley, chopped

Instructions
 

  • Preheat the oven to 400°F (200°C).
  • Cut the eggplants in half lengthwise and scoop out some of the flesh to create a boat-like shape, leaving about ½ inch of the border. Set the scooped-out flesh aside for later use.
  • Place the eggplant halves cut side up on a baking sheet. Drizzle with olive oil, and season with salt and pepper. Roast in the preheated oven for about 25-30 minutes, or until the flesh is tender and slightly golden.
  • While the eggplants are roasting, cook the quinoa. In a saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce to a simmer, cover, and cook for about 15 minutes or until the liquid is absorbed. Fluff with a fork and set aside.
  • In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the chopped onion and garlic, and sauté for about 3-4 minutes until the onion is soft.
  • Add the diced red bell pepper, and cook for another 3-4 minutes until slightly softened. Stir in the scooped-out eggplant flesh, cumin, smoked paprika, salt, and pepper. Sauté for an additional 5 minutes.
  • Add in the cooked quinoa, chickpeas, cherry tomatoes, Kalamata olives, and feta cheese (if using). Mix well and cook for another 2-3 minutes, allowing the flavors to meld.
  • Remove the eggplant halves from the oven. Stuff each half generously with the quinoa and vegetable mixture.
  • Return the stuffed eggplants to the oven and bake for an additional 10-15 minutes until heated through.
  • Once done, remove from the oven and let cool for a few minutes. Garnish with fresh parsley before serving.

Notes

Serve the stuffed eggplants on a large platter, drizzled with a touch of olive oil and sprinkled with additional parsley for a vibrant look.
Keyword eggplant, quinoa, stuffed, vegetarian