Healthy Baked Stuffed Eggplant
Indulge in the wholesome flavors of our Healthy Baked Stuffed Eggplant, a vibrant and nutrient-rich dish that's as satisfying as it is delicious. Perfectly roasted eggplant halves serve as the tender, savory base for a hearty filling of protein-packed quinoa, sautéed vegetables, and baby spinach, all seasoned with fresh parsley, garlic, and aromatic oregano. Topped with a golden layer of Parmesan and optional mozzarella for a melty finish, this Mediterranean-inspired recipe strikes the perfect balance between comfort food and clean eating. With a prep time of just 20 minutes and simple cooking steps, this dish makes an ideal vegetarian main course or show-stopping side for any occasion. Packed with fiber, vitamins, and bold flavors, it's a guilt-free way to elevate your dinner table.
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Recipe Information
Ingredients
- 2 large eggplants
- 2 tablespoons olive oil
- 1 yellow onion, diced
- 3 garlic cloves, minced
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1.5 cups cooked quinoa
- 1 cup canned diced tomatoes (no salt added)
- 2 cups baby spinach, chopped
- 1 tablespoon fresh parsley, chopped
- 1 teaspoon dried oregano
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
- 0.25 cup grated Parmesan cheese
- 0.25 cup shredded mozzarella cheese (optional)
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
Cut the eggplants in half lengthwise and scoop out the flesh, leaving about a 1/4-inch thick shell. Chop the scooped flesh and set aside.
Brush the inside of the eggplant shells with 1 tablespoon of olive oil, place them cut side up on the prepared baking sheet, and bake for 15 minutes.
While the eggplants are baking, heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Add the diced onion and garlic, cooking until softened, about 3 minutes.
Stir in the chopped eggplant flesh, red bell pepper, and zucchini. Cook for 5-7 minutes, until vegetables are tender.
Add the cooked quinoa, diced tomatoes, chopped spinach, parsley, oregano, salt, and black pepper to the skillet. Mix well and cook for another 2-3 minutes until the mixture is heated through and the spinach is wilted.
Remove the eggplant shells from the oven and fill them with the vegetable-quinoa mixture, pressing down gently to pack the filling.
Sprinkle the stuffed eggplants with grated Parmesan cheese and top with shredded mozzarella cheese if desired.
Return the stuffed eggplants to the oven and bake for an additional 20-25 minutes, or until the cheese is melted and lightly golden.
Remove from the oven and let cool slightly before serving. Garnish with additional parsley, if desired.
Nutrition Facts
Calories |
1179 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.1 g | 63% | |
| Saturated Fat | 13.1 g | 66% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 40 mg | 13% | |
| Sodium | 1880 mg | 82% | |
| Total Carbohydrate | 156.6 g | 57% | |
| Dietary Fiber | 53.3 g | 190% | |
| Total Sugars | 50.9 g | ||
| Protein | 48.5 g | 97% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 822 mg | 63% | |
| Iron | 13.4 mg | 74% | |
| Potassium | 4877 mg | 104% | |
*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.
