Low Sodium Berenjenas Rellenas
Experience the Mediterranean-inspired delight of Low Sodium Berenjenas Rellenas—a wholesome and flavorful take on a traditional Spanish dish. These stuffed eggplants are a vibrant symphony of nutrient-packed vegetables like zucchini, red bell pepper, and tomato, combined with protein-rich quinoa and aromatic herbs like parsley and basil. Seasoned with cumin, paprika, and a touch of fresh lemon juice, this heart-healthy recipe keeps the flavor high while maintaining a low sodium profile. Topped with golden unsalted breadcrumbs and baked to perfection, it’s a satisfying and guilt-free entrée. Perfect for vegetarians, health-conscious foodies, or anyone looking for a delicious, low-salt dinner option, this dish is easy to prepare and makes a stunning centerpiece for your dinner table.
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Recipe Information
Ingredients
- 2 large eggplants
- 3 tablespoons olive oil
- 1 onion, finely chopped
- 3 garlic cloves, minced
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 cup cooked quinoa
- 1 tomato, chopped
- 1 cup low sodium vegetable broth
- 1 teaspoon cumin powder
- 1 teaspoon paprika
- 0.5 teaspoon ground black pepper
- 0.25 cup fresh parsley, chopped
- 0.25 cup fresh basil, chopped
- 0.5 lemon, juiced
- 0.5 cup unsalted breadcrumbs
Instructions
Preheat the oven to 375°F (190°C).
Cut the eggplants in half lengthwise, then carefully scoop out the flesh, leaving about 1/4-inch thick shells. Reserve the scooped flesh.
Brush the inside of the eggplant shells with 1 tablespoon of olive oil and place them cut side down on a baking sheet. Bake in the preheated oven for 15 minutes.
Meanwhile, chop the reserved eggplant flesh into small pieces.
In a large skillet, heat the remaining 2 tablespoons of olive oil over medium heat. Add the chopped onion and garlic, sautéing until translucent, about 3 minutes.
Add the chopped eggplant flesh, red bell pepper, and zucchini to the skillet, cooking for about 5 minutes until the vegetables soften.
Stir in the cooked quinoa, tomato, and 1/2 cup of the low sodium vegetable broth. Season with cumin, paprika, and ground black pepper. Cook for another 5 minutes, allowing the flavors to meld.
Add the chopped parsley, basil, and lemon juice. Mix thoroughly, then remove from heat.
Turn the eggplant shells over and fill them evenly with the vegetable-quinoa mixture.
Pour the remaining 1/2 cup vegetable broth into the baking dish to help steam the eggplants.
Sprinkle the tops with unsalted breadcrumbs.
Cover the baking dish with foil and bake for 25 minutes in the oven.
Remove the foil and bake for an additional 10 minutes or until the breadcrumbs are golden and the eggplants are tender.
Allow the stuffed eggplants to cool for a few minutes before serving. Garnish with extra parsley if desired.
Nutrition Facts
Calories |
1292 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.4 g | 68% | |
| Saturated Fat | 8.5 g | 42% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 686 mg | 30% | |
| Total Carbohydrate | 183.3 g | 67% | |
| Dietary Fiber | 53.7 g | 192% | |
| Total Sugars | 53.7 g | ||
| Protein | 38.3 g | 77% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 702 mg | 54% | |
| Iron | 18.7 mg | 104% | |
| Potassium | 5125 mg | 109% | |
*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.
