Soy-Free Mediterranean Stuffed Eggplant
Dive into the vibrant flavors of the Mediterranean with this Soy-Free Mediterranean Stuffed Eggplant recipe, a wholesome and colorful dish perfect for a weeknight dinner or special occasion. Featuring roasted eggplant shells filled with a savory blend of sautéed vegetables, protein-packed quinoa, tangy kalamata olives, and creamy crumbled feta, this recipe is a feast for the senses. The addition of fresh parsley and a zesty squeeze of lemon brightens each bite, while the soy-free preparation makes it a great option for those with dietary restrictions. With just 20 minutes of prep time and a total of 40 minutes in the oven, these stuffed eggplants are as easy as they are delicious. Serve them as a main course or an impressive vegetarian side dish to bring the Mediterranean to your table!
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Recipe Information
Ingredients
- 2 large eggplants
- 3 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 medium red bell pepper, diced
- 1 cup cherry tomatoes, halved
- 1 cup cooked quinoa
- 0.25 cup kalamata olives, pitted and sliced
- 0.25 cup parsley, chopped
- 0.33 cup feta cheese, crumbled
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 lemon, juiced
Instructions
Preheat your oven to 375°F (190°C).
Slice the eggplants in half lengthwise and scoop out the flesh, leaving about 1/2 inch around the edges to form a shell. Chop the scooped-out flesh and set it aside.
Place the eggplant shells on a baking sheet, brush the inside with 1 tablespoon of olive oil, and bake for 15 minutes, until they begin to soften.
While the eggplant shells are baking, heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent.
Add the minced garlic and chopped eggplant flesh to the skillet. Cook for an additional 5 minutes, stirring occasionally, until the eggplant is tender.
Stir in the diced red bell pepper and cherry tomatoes, cooking for another 5 minutes until the vegetables are well-mixed and softened.
Remove the skillet from heat and fold in the cooked quinoa, kalamata olives, chopped parsley, crumbled feta cheese, salt, pepper, and lemon juice. Mix until all ingredients are evenly combined.
Fill each eggplant shell generously with the vegetable-quinoa mixture, pressing down lightly to pack it in.
Return the stuffed eggplants to the oven and bake for another 20 minutes, until heated through and slightly golden on top.
Remove from the oven and allow to cool slightly before serving.
Nutrition Facts
Calories |
1310 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.8 g | 100% | |
| Saturated Fat | 20.1 g | 101% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 66 mg | 22% | |
| Sodium | 4228 mg | 184% | |
| Total Carbohydrate | 135.2 g | 49% | |
| Dietary Fiber | 45.1 g | 161% | |
| Total Sugars | 45.7 g | ||
| Protein | 35.6 g | 71% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 766 mg | 59% | |
| Iron | 12.7 mg | 71% | |
| Potassium | 3925 mg | 84% | |
*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.
