Heart-Healthy Berenjenas Rellenas
Delight your taste buds with this vibrant and wholesome recipe for Heart-Healthy Berenjenas Rellenas—Spanish-style stuffed eggplants that pack a nutritious punch without compromising on flavor. Perfect for a plant-based meal or a colorful side dish, this recipe features tender roasted eggplant halves brimming with a hearty filling of protein-rich chickpeas, nutty quinoa, and a medley of sautéed vegetables, including red bell peppers, tomatoes, and onions. Enhanced with aromatic spices like cumin and paprika, and finished with a bright hint of fresh parsley and lemon juice, these stuffed eggplants come together in under an hour, making them an ideal choice for busy weeknights. Low in sodium, loaded with fiber, and irresistibly delicious, this dish offers a vibrant way to nourish your body while satisfying your craving for bold Mediterranean flavors. Serve warm and garnish with fresh herbs for a stunning presentation!
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Recipe Information
Ingredients
- 2 large eggplants
- 2 tablespoons olive oil
- 1 medium, chopped onion
- 3 minced garlic cloves
- 1 chopped red bell pepper
- 2 medium, chopped tomatoes
- 1 cup cooked quinoa
- 1 cup, drained and rinsed canned low-sodium chickpeas
- 1 teaspoon ground cumin
- 1 teaspoon ground paprika
- 2 tablespoons chopped fresh parsley
- 1 tablespoon fresh lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Preheat oven to 375°F (190°C).
Slice the eggplants in half lengthwise and scoop out most of the flesh, leaving about a 1/4-inch thick shell. Chop the removed eggplant flesh and set aside.
Brush the inside of the eggplant shells with 1 tablespoon of olive oil and place them on a baking sheet. Bake for 15 minutes until softened. Remove from the oven and set aside.
In a large skillet, heat the remaining tablespoon of olive oil over medium heat. Add chopped onion and sauté for 3-4 minutes until softened.
Add minced garlic and chopped red bell pepper to the skillet, cooking for another 2 minutes, until fragrant.
Stir in the chopped eggplant flesh, tomatoes, cumin, and paprika. Cook for about 5 minutes, until the vegetables are tender.
Add cooked quinoa, chickpeas, salt, and black pepper to the vegetable mixture. Cook, stirring occasionally, until heated through, about 2 minutes.
Remove from heat and stir in fresh parsley and lemon juice.
Spoon the filling into the prebaked eggplant shells, dividing evenly.
Return the filled eggplants to the oven and bake for an additional 15 minutes.
Serve warm, garnished with additional parsley if desired.
Nutrition Facts
Calories |
1115 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.5 g | 51% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1506 mg | 65% | |
| Total Carbohydrate | 171.4 g | 62% | |
| Dietary Fiber | 56.8 g | 203% | |
| Total Sugars | 50.5 g | ||
| Protein | 37.1 g | 74% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 355 mg | 27% | |
| Iron | 14.5 mg | 81% | |
| Potassium | 4503 mg | 96% | |
*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.
