Low Cal Stuffed Eggplant
Savor the vibrant flavors of Mediterranean-inspired cuisine with this healthy and satisfying Low Cal Stuffed Eggplant recipe. Perfect for those seeking a hearty yet guilt-free meal, this dish features tender roasted eggplant halves brimming with a medley of finely diced vegetables, including zucchini, red bell pepper, and juicy tomatoes, all seasoned with aromatic spices like cumin, paprika, and oregano. With just a touch of olive oil and the option to sprinkle Parmesan for an extra burst of flavor, this recipe is both delicious and low in calories. Ready in under an hour and packed with nutrients, it’s a perfect vegetarian option for dinner or as a flavorful side dish.
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Recipe Information
Ingredients
- 2 pieces medium eggplants
- 1 tablespoon olive oil
- 1 medium onion, finely diced
- 3 cloves garlic, minced
- 1 medium red bell pepper, finely diced
- 1 small zucchini, finely diced
- 1 cup diced tomatoes (canned or fresh)
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons grated Parmesan cheese (optional)
Instructions
Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly oil it.
Slice the eggplants in half lengthwise. Using a spoon, scoop out the flesh, leaving a 1/2-inch-thick border. Finely chop the scooped-out eggplant flesh and set it aside.
Brush the hollowed-out eggplant halves with 1/2 tablespoon of olive oil, and place them cut side up on the baking sheet. Bake in the preheated oven for 20 minutes to soften.
Meanwhile, heat the remaining 1/2 tablespoon of olive oil in a large skillet over medium heat. Add the diced onion and cook for 3-4 minutes until softened.
Stir in the minced garlic, red bell pepper, and zucchini. Cook for another 5 minutes until the vegetables begin to soften.
Add the chopped eggplant flesh, diced tomatoes, cumin, paprika, oregano, salt, and black pepper. Cook for 6-8 minutes, stirring occasionally, until the mixture thickens and is well combined.
Remove the skillet from heat and stir in the chopped parsley.
Remove the eggplant halves from the oven. Divide the vegetable filling evenly among the eggplant halves, pressing the mixture to fill them completely.
Optional: Sprinkle the tops with grated Parmesan cheese for added flavor.
Return the stuffed eggplants to the oven and bake for an additional 15-20 minutes, or until the eggplants are tender and the tops are slightly golden.
Serve warm, garnished with extra fresh parsley if desired.
Nutrition Facts
Calories |
455 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.9 g | 26% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 1374 mg | 60% | |
| Total Carbohydrate | 64.1 g | 23% | |
| Dietary Fiber | 22.3 g | 80% | |
| Total Sugars | 34.2 g | ||
| Protein | 15.5 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 286 mg | 22% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 2305 mg | 49% | |
*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.
