Dairy-Free Mediterranean Stuffed Eggplant
Elevate your dinner table with this vibrant Dairy-Free Mediterranean Stuffed Eggplant, a celebration of bold flavors and wholesome ingredients. Perfect for vegans and anyone seeking a plant-based delight, this recipe features tender roasted eggplant halves filled with a savory blend of sautéed vegetables, protein-packed chickpeas, hearty quinoa, and aromatic spices like cumin and coriander. Fresh herbs, zesty lemon juice, and colorful toppings of toasted pine nuts and pomegranate seeds add a final burst of Mediterranean charm. With just 20 minutes of prep and a fuss-free bake in the oven, this dish serves as a satisfying centerpiece for any meal and pairs wonderfully with a crisp side salad or flatbread. Whether you're catering to dietary restrictions or simply exploring new cuisines, this dairy-free recipe is a must-try for healthy, flavorful eating.
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Recipe Information
Ingredients
- 2 large eggplants
- 4 tablespoons extra virgin olive oil
- 1 small onion
- 3 garlic cloves
- 1 red bell pepper
- 1 zucchini
- 1 cup canned chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cup cooked quinoa
- 2 tablespoons lemon juice
- 1 tablespoon chopped fresh parsley
- 1 tablespoon chopped fresh basil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons pine nuts, toasted
- 2 tablespoons pomegranate seeds
Instructions
Preheat your oven to 400°F (200°C).
Slice the eggplants in half lengthwise. Use a spoon to scoop out the flesh, leaving about a 1/2-inch border. Chop the scooped-out flesh and set aside.
Brush the hollowed eggplant halves with 2 tablespoons of the olive oil and place them on a baking sheet, cut side up. Bake in the preheated oven for 20 minutes or until the flesh is tender and slightly golden.
Meanwhile, heat the remaining 2 tablespoons of olive oil in a large skillet over medium heat. Add the chopped onion and garlic, and sauté for about 3 minutes until translucent.
Add the chopped red bell pepper, zucchini, and reserved eggplant flesh to the skillet. Sauté for 5-7 minutes until the vegetables are softened.
Stir in the chickpeas, cherry tomatoes, cooked quinoa, lemon juice, parsley, basil, cumin, coriander, salt, and black pepper. Cook for an additional 5 minutes to allow the flavors to meld together.
Remove the skillet from heat and carefully spoon the vegetable filling into each of the pre-baked eggplant halves.
Return the stuffed eggplants to the oven and bake for an additional 15-20 minutes, until the eggplants are completely tender and the filling is heated through.
Garnish the stuffed eggplants with toasted pine nuts and pomegranate seeds before serving.
Nutrition Facts
Calories |
1541 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 80.4 g | 103% | |
| Saturated Fat | 10.5 g | 52% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3574 mg | 155% | |
| Total Carbohydrate | 189.4 g | 69% | |
| Dietary Fiber | 60.8 g | 217% | |
| Total Sugars | 65.5 g | ||
| Protein | 43.4 g | 87% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 358 mg | 28% | |
| Iron | 15.9 mg | 88% | |
| Potassium | 4693 mg | 100% | |
*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.
