Low Fat Mediterranean Stuffed Eggplant
Experience the vibrant flavors of the Mediterranean with this Low Fat Mediterranean Stuffed Eggplant recipe, a wholesome and satisfying dish perfect for a healthy lifestyle. Packed with nutrient-rich ingredients like tender roasted eggplant, fiber-filled quinoa, and a medley of fresh herbs such as parsley, mint, and oregano, this recipe delivers bold flavor with a nutritious twist. The savory filling, enhanced with garlic, sweet red bell pepper, and juicy tomatoes, is topped with a sprinkle of tangy low-fat feta cheese for a creamy finish. At just 20 minutes of prep time and with only a tablespoon of olive oil, this easy-to-make, low-fat vegetarian dinner is ideal for busy weeknights or as a standout dish for your next gathering. Serve this Mediterranean classic as a light main course or pair it with a crisp side salad for a balanced and refreshing meal.
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Recipe Information
Ingredients
- 2 medium eggplants
- 1 tablespoon olive oil
- 1 medium onion
- 2 large garlic cloves
- 1 medium red bell pepper
- 1 cup canned tomatoes
- 1 cup cooked quinoa
- 0.25 cup fresh parsley
- 0.25 cup fresh mint
- 1 teaspoon oregano
- 1 tablespoon lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup low-fat feta cheese
Instructions
Preheat your oven to 375°F (190°C).
Halve the eggplants lengthwise and scoop out the flesh, leaving about a 1/4-inch-thick shell. Dice the removed flesh and set it aside.
Place the eggplant shells cut-side up on a baking sheet. Brush them lightly with half the olive oil. Bake in the preheated oven for 15 minutes or until slightly softened.
In a large skillet over medium heat, add the remaining olive oil. Add diced onion and sauté until translucent, about 5 minutes.
Add the minced garlic and diced red bell pepper. Cook for another 3 minutes until the peppers begin to soften.
Stir in the diced eggplant flesh and cook for an additional 5 minutes.
Add the canned tomatoes (with their juices), cooked quinoa, parsley, mint, oregano, lemon juice, salt, and black pepper. Stir well to combine all ingredients and let the mixture cook for 5 minutes, allowing the flavors to meld together.
Remove the eggplant shells from the oven and spoon the vegetable filling evenly into each shell, packing it down gently.
Sprinkle the stuffed shells with low-fat feta cheese.
Return the stuffed eggplants to the oven and bake for an additional 20 minutes or until the eggplants are tender and the cheese is slightly browned.
Remove from the oven and let cool for a few minutes before serving. Garnish with extra parsley or mint if desired.
Nutrition Facts
Calories |
947 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.6 g | 48% | |
| Saturated Fat | 11.1 g | 55% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 69 mg | 23% | |
| Sodium | 3079 mg | 134% | |
| Total Carbohydrate | 117.1 g | 43% | |
| Dietary Fiber | 34.1 g | 122% | |
| Total Sugars | 42.4 g | ||
| Protein | 46.5 g | 93% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 877 mg | 67% | |
| Iron | 9.5 mg | 53% | |
| Potassium | 2972 mg | 63% | |
*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.
