High Protein Mediterranean Stuffed Eggplant
Elevate your weeknight dinner game with this High Protein Mediterranean Stuffed Eggplant recipe, a wholesome and flavorful twist on a classic dish. Perfectly roasted eggplant halves serve as a tender, nutrient-rich vessel for a hearty filling of quinoa, chickpeas, and a medley of Mediterranean staples like feta cheese, fresh parsley, mint, and vibrant vegetables. A hint of aromatic cumin and a drizzle of lemon juice tie the ingredients together beautifully, while a topping of toasted pine nuts adds a satisfying crunch. Ready in just over an hour and packed with plant-based protein, this dish is a balanced and delicious option for vegetarians and Mediterranean diet enthusiasts alike. Serve these stuffed eggplants as a stunning main course or alongside a fresh green salad for a complete meal bursting with texture and bold flavors.
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Recipe Information
Ingredients
- 2 medium eggplants
- 2 tablespoons olive oil
- 1 medium onion
- 2 garlic cloves
- 1 medium red bell pepper
- 2 medium tomatoes
- 1 15-ounce can canned chickpeas
- 1 cup cooked quinoa
- 3 ounces feta cheese
- 0.25 cup fresh parsley
- 0.25 cup fresh mint
- 2 tablespoons lemon juice
- 1 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.5 teaspoon ground black pepper
- 0.25 cup pine nuts
Instructions
Preheat your oven to 400°F (200°C).
Cut the eggplants in half lengthwise and scoop out the flesh, leaving a shell about 1/2 inch thick. Reserve the scooped-out flesh.
Brush the inside of each eggplant shell with 1 tablespoon of olive oil and place them cut side up on a baking sheet.
Bake in the preheated oven for 20 minutes, until they are tender but still hold their shape.
While the eggplants are baking, chop the reserved eggplant flesh into small cubes.
In a skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chopped onion and garlic, sauté for 3 minutes until softened.
Add the chopped bell pepper and cubed eggplant flesh to the skillet. Cook for another 5 minutes, stirring occasionally.
Add the diced tomatoes and cook an additional 3 minutes.
Rinse and drain the canned chickpeas, then add them to the skillet along with the cooked quinoa. Stir well to combine.
Season the mixture with ground cumin, salt, and black pepper. Cook for 5 more minutes, allowing flavors to meld.
Remove the skillet from heat and stir in the crumbled feta cheese, chopped parsley, chopped mint, and lemon juice.
Stuff the baked eggplant shells with the prepared filling, pressing down slightly to compact.
Sprinkle pine nuts evenly over the stuffed eggplants.
Return the stuffed eggplants to the oven and bake for an additional 15 minutes, until they are heated through and pine nuts are lightly toasted.
Serve warm, garnish with additional fresh herbs if desired.
Nutrition Facts
Calories |
1631 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.5 g | 106% | |
| Saturated Fat | 19.1 g | 96% | |
| Polyunsaturated Fat | 14.9 g | ||
| Cholesterol | 76 mg | 25% | |
| Sodium | 3451 mg | 150% | |
| Total Carbohydrate | 183.6 g | 67% | |
| Dietary Fiber | 49.8 g | 178% | |
| Total Sugars | 49.9 g | ||
| Protein | 55.4 g | 111% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 799 mg | 61% | |
| Iron | 15.9 mg | 88% | |
| Potassium | 3969 mg | 84% | |
*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.
