Soy-Free Berenjenas Rellenas
Transform your dinner table with these hearty and flavorful **Soy-Free Berenjenas Rellenas**, a healthy twist on a classic stuffed eggplant dish. Perfectly roasted eggplant shells are filled with a savory mixture of seasoned ground beef, sautéed vegetables, aromatic spices like cumin and paprika, and the comforting addition of cooked rice. Topped with a golden, bubbly layer of Parmesan cheese, this dish offers a delightful combination of textures and bold Mediterranean-inspired flavors. With no soy-based ingredients, it’s a great option for those with dietary restrictions, while the vibrant blend of zucchini, bell peppers, tomatoes, and fresh parsley makes it a wholesome, vegetable-forward meal. Serve these stuffed eggplants as a satisfying main course for family dinners or special gatherings, and savor every bite of this comforting oven-baked delight!
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Recipe Information
Ingredients
- 2 medium eggplants
- 3 tablespoons olive oil
- 1 medium onion
- 1 medium bell peppers
- 3 garlic cloves
- 1 small zucchini
- 250 grams ground beef
- 1 cup cooked rice
- 2 tablespoons tomato paste
- 1 can (400g) chopped tomatoes
- 1 teaspoon ground cumin
- 1 teaspoon ground paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons parsley
- 0.5 cup grated Parmesan cheese
- 2 tablespoons lemon juice
Instructions
Preheat your oven to 375°F (190°C).
Cut the eggplants in half lengthwise and scoop out most of the flesh, leaving a 1/2-inch thick shell. Chop the scooped-out eggplant flesh and set aside.
Brush the eggplant shells with 1 tablespoon of olive oil, season with a pinch of salt, and place them on a baking sheet. Bake in the preheated oven for 15 minutes until slightly softened.
Meanwhile, prepare the stuffing. In a large skillet, heat the remaining 2 tablespoons of olive oil over medium heat.
Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the chopped bell peppers and zucchini. Cook for another 3-4 minutes until the vegetables start to soften.
Add the garlic and chopped eggplant flesh, and continue cooking for an additional 2 minutes.
Push the vegetables to the side of the skillet and add the ground beef. Cook until browned, breaking it up with a spoon as it cooks.
Stir in the cooked rice, tomato paste, chopped tomatoes, ground cumin, paprika, salt, and black pepper. Mix well and let it simmer for about 10 minutes.
Remove from heat and stir in the parsley and lemon juice. Mix to combine.
Stuff the eggplant shells with the prepared mixture. Sprinkle grated Parmesan cheese on top of each stuffed eggplant.
Place the stuffed eggplants back into the oven and bake for 25-30 minutes until the cheese is golden and bubbly.
Allow to cool slightly before serving. Garnish with additional parsley if desired.
Nutrition Facts
Calories |
1788 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 102.3 g | 131% | |
| Saturated Fat | 33.0 g | 165% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 206 mg | 69% | |
| Sodium | 4750 mg | 206% | |
| Total Carbohydrate | 156.2 g | 57% | |
| Dietary Fiber | 33.6 g | 120% | |
| Total Sugars | 57.1 g | ||
| Protein | 81.3 g | 163% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 733 mg | 56% | |
| Iron | 14.8 mg | 82% | |
| Potassium | 4576 mg | 97% | |
*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.
