Dairy-Free Berenjenas Rellenas
Discover the irresistible flavors of Dairy-Free Berenjenas Rellenas, a wholesome twist on traditional stuffed eggplants that's brimming with vibrant, Mediterranean-inspired ingredients. This plant-based recipe features tender roasted eggplant shells filled with a hearty mix of sautéed vegetables, protein-packed chickpeas, and nutty quinoa, all perfectly seasoned with warm cumin and smoky paprika. Brightened with fresh parsley and a squeeze of lemon juice, this dish is not only full of flavor but completely dairy-free, making it a fantastic choice for those seeking healthy, vegan-friendly meals. Whether served as a stunning main course or a side dish, this oven-baked delight is easy to prepare, ready in just an hour, and guaranteed to impress at any dinner table. Perfect for those searching for "stuffed eggplant recipes," "vegan Mediterranean recipes," or "quinoa chickpea recipes," this dish offers both satisfaction and nutrition in every bite.
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Recipe Information
Ingredients
- 2 large eggplants
- 3 tablespoons olive oil
- 1 medium onion
- 3 garlic cloves
- 1 medium red bell pepper
- 1 medium zucchini
- 2 medium tomatoes
- 1 cup cooked quinoa
- 1 cup chickpeas
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
- 1 tablespoon lemon juice
Instructions
Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
Cut the eggplants in half lengthwise and scoop out the flesh, leaving about a 1/2-inch border around the edge. Chop the scooped flesh and set aside.
Brush the inside of the eggplant shells with 1 tablespoon of olive oil and place them cut side down on the prepared baking sheet. Bake for 20 minutes, or until the eggplants are softened.
Meanwhile, chop the onion, garlic, red bell pepper, zucchini, and tomatoes.
In a large skillet over medium heat, add the remaining 2 tablespoons of olive oil. Add the chopped onion and garlic, sautéing until translucent, about 5 minutes.
Add the chopped eggplant flesh, red bell pepper, and zucchini to the skillet. Cook for another 5 minutes until the vegetables are softened.
Stir in the tomatoes, cooked quinoa, and chickpeas. Season with ground cumin, paprika, salt, and black pepper. Cook for another 5 minutes until everything is well combined and heated through.
Remove the eggplant shells from the oven and flip them over. Spoon the vegetable filling into each shell, packing it in tightly.
Return the stuffed eggplants to the oven and bake for an additional 15 minutes.
Remove from the oven and sprinkle with chopped fresh parsley and a touch of lemon juice before serving.
Nutrition Facts
Calories |
1441 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.8 g | 72% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4305 mg | 187% | |
| Total Carbohydrate | 207.5 g | 75% | |
| Dietary Fiber | 60.8 g | 217% | |
| Total Sugars | 71.4 g | ||
| Protein | 45.5 g | 91% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 391 mg | 30% | |
| Iron | 16.8 mg | 93% | |
| Potassium | 4758 mg | 101% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
