Description
These Vegan Stuffed Eggplants are hearty, flavorful, and completely plant-based. Filled with a savory mixture of quinoa, vegetables, herbs, and spices, they make a perfect main dish or side for any occasion.
Ingredients
Scale
For the Eggplant:
- 2 large eggplants (aubergines), halved lengthwise
- 1–2 tablespoons olive oil
- Salt, to taste
For the Filling:
- 1 cup cooked quinoa or rice (or couscous for Mediterranean flavor)
- 1 cup cooked lentils or chickpeas
- 1 medium onion, finely chopped
- 2–3 cloves garlic, minced
- 1 bell pepper, diced (red or yellow for sweetness)
- 1 cup diced tomatoes (fresh or canned)
- ½ cup grated vegan cheese (optional)
- 2 tablespoons tomato paste (optional, for richer flavor)
- 1 teaspoon ground cumin
- ½ teaspoon smoked paprika
- ½ teaspoon cinnamon (optional, for Middle Eastern twist)
- Salt and black pepper, to taste
Herbs and Garnish:
- ¼ cup chopped fresh parsley
- 2 tablespoons chopped fresh mint (optional)
- Pine nuts or sunflower seeds for topping (optional)
Optional Add-Ins:
- Zucchini, mushrooms, or carrots, finely diced
- Raisins or dried cranberries for a touch of sweetness (Middle Eastern style)
- Tahini or vegan yogurt for drizzling before serving
Instructions
1. Selecting and Preparing the Eggplant
- Choose firm, glossy eggplants without blemishes.
- Slice them in half lengthwise and scoop out the flesh, leaving a border to maintain structure.
- Salt the cut sides and let them sit for 30 minutes to draw out bitterness. Rinse and pat dry.
2. Preparing the Stuffing
- Grains: Cook your chosen grain according to package instructions.
- Legumes: If using canned beans, rinse and drain them. For lentils, cook until tender.
- Vegetables: Sauté chopped onions, garlic, and bell peppers until softened. Add diced tomatoes and cook until the mixture thickens.
- Combine: In a large bowl, mix the grains, legumes, sautéed vegetables, chopped herbs, and spices. Adjust seasoning to taste.
3. Assembling and Baking
- Preheat your oven to 375°F (190°C).
- Place the eggplant halves on a baking sheet, cut side up.
- Fill each cavity generously with the stuffing mixture.
- Drizzle with olive oil and cover with foil.
- Bake for 30 minutes, remove the foil, and bake for an additional 10 minutes until the tops are golden.
- Prep Time: PT20M
- Cook Time: PT35M
- Category: Main Dish
- Method: Baking / Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 stuffed half
- Calories: 180kcal
- Sugar: 7g
- Sodium: 210mg
- Fat: 6g
- Saturated Fat: 1g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 8g
- Protein: 6g
- Cholesterol: 0mg