DisclaimerTerms Of UseGDPR PolicyCookie Policy

Recipes Pursuit

Mediterranean Stuffed Eggplant Flavorful and Healthy Meal

by
For a tasty Mediterranean stuffed eggplant, you will need: - 2 medium eggplants - 1 cup cooked quinoa - 1 cup cherry tomatoes, diced - 1/2 cup Kalamata olives, chopped - 1/2 cup feta cheese, crumbled - 1 small red onion, diced - 2 cloves garlic, minced - 1 teaspoon dried oregano - 1 teaspoon smoked paprika - 2 tablespoons olive oil - Salt and pepper to taste - Fresh parsley, chopped (for garnish) These ingredients blend well to create a healthy meal. The eggplants serve as a perfect vessel for the flavorful stuffing. You can swap some ingredients if needed: - Quinoa: Use brown rice or couscous for a different texture. - Feta cheese: Try goat cheese or omit it for a dairy-free option. - Kalamata olives: Green olives or capers work well too. - Cherry tomatoes: Diced bell peppers or zucchini can add freshness. These substitutions can help you tailor the dish to your taste or dietary needs. This dish is not only delicious but also nutritious: - Calories: About 250 per serving - Protein: Around 8 grams from quinoa and feta - Fiber: About 6 grams from eggplants and quinoa - Healthy fats: Olive oil and olives provide heart-healthy fats This meal is rich in flavors and nutrients, making it a balanced choice for lunch or dinner. Enjoy the health benefits while savoring the taste! {{ingredient_image_1}} 1. Start by preheating your oven to 375°F (190°C). This will help cook the eggplants evenly. 2. Take two medium eggplants and cut them in half lengthwise. Use a spoon to scoop out the flesh. Leave some around the edges to form a boat. 3. Dice the scooped-out flesh and keep it for later. This adds flavor to your filling. 4. In a large skillet, heat two tablespoons of olive oil over medium heat. Add one diced red onion and two minced garlic cloves. Sauté until they become soft and fragrant, about 3-4 minutes. 5. Now, add the diced eggplant flesh to the skillet. Sprinkle in one teaspoon of smoked paprika and one teaspoon of dried oregano. Cook this mixture for 5-7 minutes until the eggplant is tender. 6. Stir in one cup of cooked quinoa, one cup of diced cherry tomatoes, half a cup of chopped Kalamata olives, and half a cup of crumbled feta cheese. Season with salt and pepper to taste. Mix well until everything is heated through. 7. Spoon the mixture generously back into each eggplant half. Make sure they are well-filled for great flavor. 8. Place your stuffed eggplants on a baking sheet. Bake for 25-30 minutes. The eggplants should be tender and the tops golden. Once out of the oven, let them cool for a few minutes. Garnish your Mediterranean stuffed eggplants with fresh chopped parsley. This dish makes a great main course or a side. Pair it with a light salad or some crusty bread for a complete meal. Enjoy your tasty and healthy creation! To make great stuffed eggplant, choose firm and shiny eggplants. This helps with texture. Cut them in half and scoop out the flesh carefully. Leave some flesh for flavor and structure. Sauté the onion and garlic in olive oil until soft. This step adds depth to your filling. Mix in the eggplant flesh, spices, and other ingredients. Blend everything well for a tasty filling. Fill the eggplant halves generously. This ensures a great bite each time. Bake until the eggplants are tender and the tops are golden. This step makes the dish look appealing. One common mistake is not salting the eggplants before cooking. Salt draws out moisture and bitterness. Skipping this step can lead to soggy eggplant. Another mistake is overcooking the filling. Keep it slightly undercooked since it will bake further. Not using enough seasoning can make the dish bland. Taste the filling before you spoon it into the eggplant. Lastly, don’t skip the garnish. Fresh parsley adds color and a fresh taste. Use a sharp knife for cutting the eggplants. A sturdy spoon works best for scooping out the flesh. A large skillet is perfect for cooking the filling. A baking sheet will hold your stuffed eggplants while they bake. An oven mitt is a must for safe handling. Finally, have a small bowl for mixing and seasoning the filling. These tools will help you make this dish easy and fun. Pro Tips Choosing Eggplants: Opt for firm, shiny eggplants with a deep purple color. Avoid any that are soft or have blemishes for the best flavor and texture. Customize Your Filling: Feel free to add other ingredients like spinach, artichoke hearts, or different cheeses for a unique twist on the stuffing. Serve with Sauce: Consider drizzling a tahini or yogurt sauce over the stuffed eggplants before serving for added flavor and creaminess. Make Ahead: You can prep the stuffed eggplants a few hours in advance. Just cover them and refrigerate until you’re ready to bake. {{image_2}} If you want a vegan version, swap feta cheese for a plant-based cheese. You can also use nutritional yeast for a cheesy flavor. Replace the cooked quinoa with lentils for extra protein. This keeps the meal filling and delicious. This dish is already gluten-free! Quinoa is a great grain choice. You can also use brown rice or millet if you prefer. Just make sure any added ingredients, like olives or cheese, are gluten-free. To boost the flavor, add spices like cumin or cayenne. These spices give a nice kick. You can also mix in some chopped spinach or kale for extra greens. Try adding pine nuts for crunch or a squeeze of lemon for brightness. Each tweak makes this dish even better! To store your leftover Mediterranean stuffed eggplant, wait until it cools. Place each half in an airtight container. You can keep it in the fridge for up to three days. Ensure the lid is secure to lock in freshness. When you're ready to enjoy your leftovers, preheat your oven to 350°F (175°C). Place the stuffed eggplant halves on a baking sheet. Cover them with foil to keep them moist. Heat in the oven for about 15-20 minutes. You can also use a microwave. Just heat it on high for 2-3 minutes, checking to make sure it warms evenly. If you want to freeze the stuffed eggplant, it's best to do it before baking. Wrap each half tightly in plastic wrap, then place them in a freezer bag. Squeeze out as much air as possible. They can stay frozen for up to three months. When you're ready to bake, thaw them in the fridge overnight before cooking as directed. This way, you’ll have a delicious meal ready to enjoy any time! You can serve Mediterranean Stuffed Eggplant with a simple salad. A fresh Greek salad works well. Just mix cucumbers, tomatoes, and olives. Drizzle olive oil and add some herbs. You can also pair it with pita bread. It adds nice texture. A dollop of tzatziki on the side is tasty too. This creamy yogurt dip complements the dish. Yes, you can prepare Mediterranean Stuffed Eggplant in advance. You can stuff the eggplants a few hours ahead. Keep them in the fridge until you are ready to bake. This makes dinner prep easy. If you want to prepare it the day before, that works too! Just cover the stuffed eggplants tightly with plastic wrap. When you are ready, bake as usual. When choosing eggplants, look for firm ones. They should feel heavy for their size. The skin should be smooth and shiny, with no blemishes. A good eggplant has a deep purple color. If the eggplant feels soft or has brown spots, skip it. Press your thumb gently on the skin; it should spring back. This means it is fresh. We covered the key aspects of making Mediterranean stuffed eggplant. You learned the ingredients, cooking steps, and tips to avoid mistakes. You now know how to store leftovers and reheat them for the best taste. Consider trying variations like vegan or gluten-free versions to suit your needs. With this information, you can create a delicious and healthy dish. Enjoy experimenting and sharing it with friends and family!

WANT TO SAVE THIS RECIPE?

Looking for a meal that’s both tasty and healthy? You’ve found it! Mediterranean Stuffed Eggplant is packed with flavor and nutrients. This dish combines fresh veggies, spices, and protein to please any palate. Whether you’re a busy parent or a meal prep pro, I’ve got you covered with easy steps and helpful tips. Let’s dive in and create a dish that impresses everyone at the table!

Why I Love This Recipe

  1. Healthy & Nutritious: This Mediterranean stuffed eggplant is packed with wholesome ingredients like quinoa, cherry tomatoes, and olives, making it a nutritious meal option.
  2. Flavorful Combination: The combination of feta cheese, smoked paprika, and oregano creates a rich, savory flavor that enhances the natural taste of the eggplant.
  3. Easy to Prepare: With simple steps and minimal prep time, this recipe is perfect for busy weeknights or when you want a delicious home-cooked meal without the fuss.
  4. Customizable: This recipe allows for customization; you can add your favorite vegetables or proteins to the stuffing for a personal touch.

Ingredients

Complete List of Ingredients

For a tasty Mediterranean stuffed eggplant, you will need:

– 2 medium eggplants

– 1 cup cooked quinoa

– 1 cup cherry tomatoes, diced

– 1/2 cup Kalamata olives, chopped

– 1/2 cup feta cheese, crumbled

– 1 small red onion, diced

– 2 cloves garlic, minced

– 1 teaspoon dried oregano

– 1 teaspoon smoked paprika

– 2 tablespoons olive oil

– Salt and pepper to taste

– Fresh parsley, chopped (for garnish)

These ingredients blend well to create a healthy meal. The eggplants serve as a perfect vessel for the flavorful stuffing.

Ingredient Substitutions

You can swap some ingredients if needed:

– Quinoa: Use brown rice or couscous for a different texture.

– Feta cheese: Try goat cheese or omit it for a dairy-free option.

– Kalamata olives: Green olives or capers work well too.

– Cherry tomatoes: Diced bell peppers or zucchini can add freshness.

These substitutions can help you tailor the dish to your taste or dietary needs.

Nutritional Information Breakdown

This dish is not only delicious but also nutritious:

– Calories: About 250 per serving

– Protein: Around 8 grams from quinoa and feta

– Fiber: About 6 grams from eggplants and quinoa

– Healthy fats: Olive oil and olives provide heart-healthy fats

This meal is rich in flavors and nutrients, making it a balanced choice for lunch or dinner. Enjoy the health benefits while savoring the taste!

Step-by-Step Instructions

Preparation Steps

1. Start by preheating your oven to 375°F (190°C). This will help cook the eggplants evenly.

2. Take two medium eggplants and cut them in half lengthwise. Use a spoon to scoop out the flesh. Leave some around the edges to form a boat.

3. Dice the scooped-out flesh and keep it for later. This adds flavor to your filling.

4. In a large skillet, heat two tablespoons of olive oil over medium heat. Add one diced red onion and two minced garlic cloves. Sauté until they become soft and fragrant, about 3-4 minutes.

Cooking Method

5. Now, add the diced eggplant flesh to the skillet. Sprinkle in one teaspoon of smoked paprika and one teaspoon of dried oregano. Cook this mixture for 5-7 minutes until the eggplant is tender.

6. Stir in one cup of cooked quinoa, one cup of diced cherry tomatoes, half a cup of chopped Kalamata olives, and half a cup of crumbled feta cheese. Season with salt and pepper to taste. Mix well until everything is heated through.

7. Spoon the mixture generously back into each eggplant half. Make sure they are well-filled for great flavor.

8. Place your stuffed eggplants on a baking sheet. Bake for 25-30 minutes. The eggplants should be tender and the tops golden.

Serving Suggestions

Once out of the oven, let them cool for a few minutes. Garnish your Mediterranean stuffed eggplants with fresh chopped parsley. This dish makes a great main course or a side. Pair it with a light salad or some crusty bread for a complete meal. Enjoy your tasty and healthy creation!

Tips & Tricks

How to Perfect Your Stuffed Eggplant

To make great stuffed eggplant, choose firm and shiny eggplants. This helps with texture. Cut them in half and scoop out the flesh carefully. Leave some flesh for flavor and structure. Sauté the onion and garlic in olive oil until soft. This step adds depth to your filling. Mix in the eggplant flesh, spices, and other ingredients. Blend everything well for a tasty filling. Fill the eggplant halves generously. This ensures a great bite each time. Bake until the eggplants are tender and the tops are golden. This step makes the dish look appealing.

Common Mistakes to Avoid

One common mistake is not salting the eggplants before cooking. Salt draws out moisture and bitterness. Skipping this step can lead to soggy eggplant. Another mistake is overcooking the filling. Keep it slightly undercooked since it will bake further. Not using enough seasoning can make the dish bland. Taste the filling before you spoon it into the eggplant. Lastly, don’t skip the garnish. Fresh parsley adds color and a fresh taste.

Recommended Kitchen Tools

Use a sharp knife for cutting the eggplants. A sturdy spoon works best for scooping out the flesh. A large skillet is perfect for cooking the filling. A baking sheet will hold your stuffed eggplants while they bake. An oven mitt is a must for safe handling. Finally, have a small bowl for mixing and seasoning the filling. These tools will help you make this dish easy and fun.

Pro Tips

  1. Choosing Eggplants: Opt for firm, shiny eggplants with a deep purple color. Avoid any that are soft or have blemishes for the best flavor and texture.
  2. Customize Your Filling: Feel free to add other ingredients like spinach, artichoke hearts, or different cheeses for a unique twist on the stuffing.
  3. Serve with Sauce: Consider drizzling a tahini or yogurt sauce over the stuffed eggplants before serving for added flavor and creaminess.
  4. Make Ahead: You can prep the stuffed eggplants a few hours in advance. Just cover them and refrigerate until you’re ready to bake.

Variations

Vegan Adaptations

If you want a vegan version, swap feta cheese for a plant-based cheese. You can also use nutritional yeast for a cheesy flavor. Replace the cooked quinoa with lentils for extra protein. This keeps the meal filling and delicious.

Gluten-Free Options

This dish is already gluten-free! Quinoa is a great grain choice. You can also use brown rice or millet if you prefer. Just make sure any added ingredients, like olives or cheese, are gluten-free.

Flavor Enhancements and Additions

To boost the flavor, add spices like cumin or cayenne. These spices give a nice kick. You can also mix in some chopped spinach or kale for extra greens. Try adding pine nuts for crunch or a squeeze of lemon for brightness. Each tweak makes this dish even better!

Storage Info

How to Store Leftovers

To store your leftover Mediterranean stuffed eggplant, wait until it cools. Place each half in an airtight container. You can keep it in the fridge for up to three days. Ensure the lid is secure to lock in freshness.

Reheating Instructions

When you’re ready to enjoy your leftovers, preheat your oven to 350°F (175°C). Place the stuffed eggplant halves on a baking sheet. Cover them with foil to keep them moist. Heat in the oven for about 15-20 minutes. You can also use a microwave. Just heat it on high for 2-3 minutes, checking to make sure it warms evenly.

Freezing Tips

If you want to freeze the stuffed eggplant, it’s best to do it before baking. Wrap each half tightly in plastic wrap, then place them in a freezer bag. Squeeze out as much air as possible. They can stay frozen for up to three months. When you’re ready to bake, thaw them in the fridge overnight before cooking as directed. This way, you’ll have a delicious meal ready to enjoy any time!

FAQs

What can I serve with Mediterranean Stuffed Eggplant?

You can serve Mediterranean Stuffed Eggplant with a simple salad. A fresh Greek salad works well. Just mix cucumbers, tomatoes, and olives. Drizzle olive oil and add some herbs. You can also pair it with pita bread. It adds nice texture. A dollop of tzatziki on the side is tasty too. This creamy yogurt dip complements the dish.

Can I prepare this dish in advance?

Yes, you can prepare Mediterranean Stuffed Eggplant in advance. You can stuff the eggplants a few hours ahead. Keep them in the fridge until you are ready to bake. This makes dinner prep easy. If you want to prepare it the day before, that works too! Just cover the stuffed eggplants tightly with plastic wrap. When you are ready, bake as usual.

How do I choose the best eggplants?

When choosing eggplants, look for firm ones. They should feel heavy for their size. The skin should be smooth and shiny, with no blemishes. A good eggplant has a deep purple color. If the eggplant feels soft or has brown spots, skip it. Press your thumb gently on the skin; it should spring back. This means it is fresh.

We covered the key aspects of making Mediterranean stuffed eggplant. You learned the ingredients, cooking steps, and tips to avoid mistakes. You now know how to store leftovers and reheat them for the best taste. Consider trying variations like vegan or gluten-free versions to suit your needs. With this information, you can create a delicious and healthy dish. Enjoy experimenting and sharing it with friends and famil

For a tasty Mediterranean stuffed eggplant, you will need: - 2 medium eggplants - 1 cup cooked quinoa - 1 cup cherry tomatoes, diced - 1/2 cup Kalamata olives, chopped - 1/2 cup feta cheese, crumbled - 1 small red onion, diced - 2 cloves garlic, minced - 1 teaspoon dried oregano - 1 teaspoon smoked paprika - 2 tablespoons olive oil - Salt and pepper to taste - Fresh parsley, chopped (for garnish) These ingredients blend well to create a healthy meal. The eggplants serve as a perfect vessel for the flavorful stuffing. You can swap some ingredients if needed: - Quinoa: Use brown rice or couscous for a different texture. - Feta cheese: Try goat cheese or omit it for a dairy-free option. - Kalamata olives: Green olives or capers work well too. - Cherry tomatoes: Diced bell peppers or zucchini can add freshness. These substitutions can help you tailor the dish to your taste or dietary needs. This dish is not only delicious but also nutritious: - Calories: About 250 per serving - Protein: Around 8 grams from quinoa and feta - Fiber: About 6 grams from eggplants and quinoa - Healthy fats: Olive oil and olives provide heart-healthy fats This meal is rich in flavors and nutrients, making it a balanced choice for lunch or dinner. Enjoy the health benefits while savoring the taste! {{ingredient_image_1}} 1. Start by preheating your oven to 375°F (190°C). This will help cook the eggplants evenly. 2. Take two medium eggplants and cut them in half lengthwise. Use a spoon to scoop out the flesh. Leave some around the edges to form a boat. 3. Dice the scooped-out flesh and keep it for later. This adds flavor to your filling. 4. In a large skillet, heat two tablespoons of olive oil over medium heat. Add one diced red onion and two minced garlic cloves. Sauté until they become soft and fragrant, about 3-4 minutes. 5. Now, add the diced eggplant flesh to the skillet. Sprinkle in one teaspoon of smoked paprika and one teaspoon of dried oregano. Cook this mixture for 5-7 minutes until the eggplant is tender. 6. Stir in one cup of cooked quinoa, one cup of diced cherry tomatoes, half a cup of chopped Kalamata olives, and half a cup of crumbled feta cheese. Season with salt and pepper to taste. Mix well until everything is heated through. 7. Spoon the mixture generously back into each eggplant half. Make sure they are well-filled for great flavor. 8. Place your stuffed eggplants on a baking sheet. Bake for 25-30 minutes. The eggplants should be tender and the tops golden. Once out of the oven, let them cool for a few minutes. Garnish your Mediterranean stuffed eggplants with fresh chopped parsley. This dish makes a great main course or a side. Pair it with a light salad or some crusty bread for a complete meal. Enjoy your tasty and healthy creation! To make great stuffed eggplant, choose firm and shiny eggplants. This helps with texture. Cut them in half and scoop out the flesh carefully. Leave some flesh for flavor and structure. Sauté the onion and garlic in olive oil until soft. This step adds depth to your filling. Mix in the eggplant flesh, spices, and other ingredients. Blend everything well for a tasty filling. Fill the eggplant halves generously. This ensures a great bite each time. Bake until the eggplants are tender and the tops are golden. This step makes the dish look appealing. One common mistake is not salting the eggplants before cooking. Salt draws out moisture and bitterness. Skipping this step can lead to soggy eggplant. Another mistake is overcooking the filling. Keep it slightly undercooked since it will bake further. Not using enough seasoning can make the dish bland. Taste the filling before you spoon it into the eggplant. Lastly, don’t skip the garnish. Fresh parsley adds color and a fresh taste. Use a sharp knife for cutting the eggplants. A sturdy spoon works best for scooping out the flesh. A large skillet is perfect for cooking the filling. A baking sheet will hold your stuffed eggplants while they bake. An oven mitt is a must for safe handling. Finally, have a small bowl for mixing and seasoning the filling. These tools will help you make this dish easy and fun. Pro Tips Choosing Eggplants: Opt for firm, shiny eggplants with a deep purple color. Avoid any that are soft or have blemishes for the best flavor and texture. Customize Your Filling: Feel free to add other ingredients like spinach, artichoke hearts, or different cheeses for a unique twist on the stuffing. Serve with Sauce: Consider drizzling a tahini or yogurt sauce over the stuffed eggplants before serving for added flavor and creaminess. Make Ahead: You can prep the stuffed eggplants a few hours in advance. Just cover them and refrigerate until you’re ready to bake. {{image_2}} If you want a vegan version, swap feta cheese for a plant-based cheese. You can also use nutritional yeast for a cheesy flavor. Replace the cooked quinoa with lentils for extra protein. This keeps the meal filling and delicious. This dish is already gluten-free! Quinoa is a great grain choice. You can also use brown rice or millet if you prefer. Just make sure any added ingredients, like olives or cheese, are gluten-free. To boost the flavor, add spices like cumin or cayenne. These spices give a nice kick. You can also mix in some chopped spinach or kale for extra greens. Try adding pine nuts for crunch or a squeeze of lemon for brightness. Each tweak makes this dish even better! To store your leftover Mediterranean stuffed eggplant, wait until it cools. Place each half in an airtight container. You can keep it in the fridge for up to three days. Ensure the lid is secure to lock in freshness. When you're ready to enjoy your leftovers, preheat your oven to 350°F (175°C). Place the stuffed eggplant halves on a baking sheet. Cover them with foil to keep them moist. Heat in the oven for about 15-20 minutes. You can also use a microwave. Just heat it on high for 2-3 minutes, checking to make sure it warms evenly. If you want to freeze the stuffed eggplant, it's best to do it before baking. Wrap each half tightly in plastic wrap, then place them in a freezer bag. Squeeze out as much air as possible. They can stay frozen for up to three months. When you're ready to bake, thaw them in the fridge overnight before cooking as directed. This way, you’ll have a delicious meal ready to enjoy any time! You can serve Mediterranean Stuffed Eggplant with a simple salad. A fresh Greek salad works well. Just mix cucumbers, tomatoes, and olives. Drizzle olive oil and add some herbs. You can also pair it with pita bread. It adds nice texture. A dollop of tzatziki on the side is tasty too. This creamy yogurt dip complements the dish. Yes, you can prepare Mediterranean Stuffed Eggplant in advance. You can stuff the eggplants a few hours ahead. Keep them in the fridge until you are ready to bake. This makes dinner prep easy. If you want to prepare it the day before, that works too! Just cover the stuffed eggplants tightly with plastic wrap. When you are ready, bake as usual. When choosing eggplants, look for firm ones. They should feel heavy for their size. The skin should be smooth and shiny, with no blemishes. A good eggplant has a deep purple color. If the eggplant feels soft or has brown spots, skip it. Press your thumb gently on the skin; it should spring back. This means it is fresh. We covered the key aspects of making Mediterranean stuffed eggplant. You learned the ingredients, cooking steps, and tips to avoid mistakes. You now know how to store leftovers and reheat them for the best taste. Consider trying variations like vegan or gluten-free versions to suit your needs. With this information, you can create a delicious and healthy dish. Enjoy experimenting and sharing it with friends and family!

Mediterranean Stuffed Eggplant

Delicious eggplants stuffed with a mixture of quinoa, vegetables, and feta cheese, baked to perfection.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main Course
Cuisine Mediterranean
Servings 4
Calories 250 kcal

Ingredients
  

  • 2 medium eggplants
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, diced
  • 0.5 cup Kalamata olives, chopped
  • 0.5 cup feta cheese, crumbled
  • 1 small red onion, diced
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon smoked paprika
  • 2 tablespoons olive oil
  • to taste salt and pepper
  • for garnish fresh parsley, chopped

Instructions
 

  • Preheat your oven to 375°F (190°C).
  • Cut the eggplants in half lengthwise and scoop out the flesh with a spoon, leaving a small border around the edges to create a boat. Dice the scooped-out flesh and set it aside.
  • In a large skillet, heat the olive oil over medium heat. Add the diced red onion and minced garlic, sautéing until translucent and fragrant (about 3-4 minutes).
  • Add the diced eggplant flesh to the skillet along with the smoked paprika and oregano. Cook for another 5-7 minutes until the eggplant is tender.
  • Stir in the cooked quinoa, diced cherry tomatoes, chopped olives, and feta cheese. Season with salt and pepper to taste, and blend well until everything is heated through.
  • Spoon the stuffing mixture generously back into each eggplant half.
  • Place the stuffed eggplants on a baking sheet and bake in the preheated oven for 25-30 minutes, or until the eggplants are tender and the tops are golden.
  • Remove from the oven and allow cooling slightly before garnishing with fresh parsley.

Notes

Garnish with fresh parsley for added flavor.
Keyword eggplant, quinoa, stuffed, vegetarian

WANT TO SAVE THIS RECIPE?

Leave a Comment

Recipe Rating