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Mediterranean Quinoa Stuffed Eggplant

A healthy and flavorful stuffed eggplant recipe featuring quinoa, roasted vegetables, and fragrant herbs, perfect for a light yet satisfying main course.

Prep Time
25 minutes
Cook Time
40 minutes
Servings
2
Ingredients
  • 2 Large Eggplants
  • 1 cup Quinoa
  • 2 cups Vegetable Broth
  • 1/2 Red Onion
  • 1 Bell Pepper (any color)
  • 1 Zucchini
  • 1 cup Cherry Tomatoes
  • 1/2 cup Kalamata Olives
  • 1/4 cup Feta Cheese
  • 1/4 cup Fresh Parsley
  • 2 tablespoons Fresh Mint
  • 3 tablespoons Olive Oil
  • 2 cloves Garlic
  • 1 tablespoon Lemon Juice
  • 1 teaspoon Dried Oregano
  • to taste Salt
  • to taste Black Pepper

Prepare the Eggplant

Preheat oven to 400°F (200°C). Halve the eggplants lengthwise. Score the flesh in a crosshatch pattern, being careful not to cut through the skin. Drizzle with 1 tablespoon of olive oil, season with salt and pepper, and place cut-side up on a baking sheet. Roast for 25-30 minutes, or until the flesh is tender.

Cook the Quinoa

While the eggplants are roasting, cook the quinoa. Rinse the quinoa thoroughly. In a medium saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed.

Sauté the Vegetables

Heat the remaining 2 tablespoons of olive oil in a large skillet over medium heat. Add the red onion, bell pepper, and zucchini. Sauté for 5-7 minutes, or until softened. Add the garlic and cook for another minute until fragrant.

Combine the Filling

In a large bowl, combine the cooked quinoa, sautéed vegetables, cherry tomatoes, Kalamata olives, feta cheese, parsley, mint, lemon juice, oregano, salt, and pepper. Mix well.

Stuff the Eggplants

Once the eggplants are cool enough to handle, scoop out some of the flesh, leaving a 1/4-inch border. Add the scooped-out flesh to the quinoa mixture. Fill the eggplant halves with the quinoa mixture, packing it firmly.

Bake the Stuffed Eggplants

Return the stuffed eggplants to the baking sheet and bake for another 10-15 minutes, or until heated through. Garnish with extra fresh herbs and a drizzle of olive oil before serving.

Nutrition Facts Estimated per 100g of product

  • Calories: Approximately 120-150 kcal
  • Protein: 4-6g
  • Fat: 5-7g
  • Carbohydrates: 15-20g
  • Fiber: 3-5g

Other Considerations for Nutrition

This recipe is naturally gluten-free and can be made vegan by omitting the feta cheese. Adjust seasoning and ingredients based on dietary needs.

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FAQ

  • Can I use a different grain instead of quinoa?

    Yes, you can substitute with other grains like couscous, brown rice, or farro.
  • Can I add meat to the stuffing?

    Absolutely! Cooked ground lamb or beef would be a delicious addition. Brown it with the vegetables before mixing with the quinoa.
  • How long can I store leftover stuffed eggplant?

    Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave.