Low Sodium Mediterranean Stuffed Eggplant
Elevate your weeknight dinners with this flavorful and healthy *Low Sodium Mediterranean Stuffed Eggplant* recipe, a vibrant combination of wholesome ingredients and bold Mediterranean flavors. Perfectly roasted eggplant shells are stuffed with a hearty mix of quinoa, red bell pepper, zucchini, garlic, and cherry tomatoes, all seasoned with fresh herbs like parsley and basil for an aromatic touch. A drizzle of lemon juice adds zesty brightness, while crumbled feta cheese (optional) lends a creamy finish without overpowering the dish. Not only is this vegetarian recipe packed with fiber and nutrients, but its low-sodium profile makes it a heart-healthy choice that doesn’t skimp on taste. Ready in just an hour, this dish is an ideal guilt-free option for entertaining or meal prepping, and pairs beautifully with a side salad or crusty whole-grain bread.
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Recipe Information
Ingredients
- 2 large eggplants
- 3 tablespoons olive oil
- 1 onion, finely chopped
- 1 red bell pepper, diced
- 1 zucchini, diced
- 3 garlic cloves, minced
- 1 cup cooked quinoa
- 1 cup cherry tomatoes, halved
- 0.25 cup fresh parsley, chopped
- 0.25 cup fresh basil, chopped
- 0.5 teaspoon ground black pepper
- 0.5 cup feta cheese, crumbled (optional)
- 2 tablespoons lemon juice
Instructions
Preheat your oven to 400°F (200°C).
Slice the eggplants in half lengthwise and scoop out the flesh, leaving about a half-inch shell. Chop the flesh finely and set it aside.
Place the eggplant shells cut side up on a baking sheet. Brush the inside with 1 tablespoon of olive oil. Bake in the preheated oven for 15 minutes until slightly softened.
In a large skillet, heat the remaining 2 tablespoons of olive oil over medium heat.
Add the chopped onion, and sauté for about 5 minutes until translucent.
Stir in the red bell pepper, zucchini, and minced garlic. Cook for an additional 5-7 minutes until the vegetables are tender.
Add the chopped eggplant flesh to the skillet, and cook until it is softened, about 5 minutes.
Stir in the cooked quinoa, cherry tomatoes, parsley, basil, and ground black pepper. Cook for 2-3 minutes until well combined.
Remove from heat and mix in the lemon juice. If using, fold in the crumbled feta cheese.
Fill each eggplant shell with the vegetable and quinoa mixture.
Return the stuffed eggplant halves to the oven and bake for an additional 20 minutes, until heated through and slightly browned on top.
Serve warm, garnished with extra parsley or basil if desired.
Nutrition Facts
Calories |
1363 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.1 g | 99% | |
| Saturated Fat | 25.6 g | 128% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 1450 mg | 63% | |
| Total Carbohydrate | 139.0 g | 51% | |
| Dietary Fiber | 49.7 g | 178% | |
| Total Sugars | 50.4 g | ||
| Protein | 46.3 g | 93% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1150 mg | 88% | |
| Iron | 14.6 mg | 81% | |
| Potassium | 4736 mg | 101% | |
*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.
