Vegetable Stuffed Eggplant
Description:
Vegetable stuffed eggplant is a wholesome, savory dish featuring eggplants filled with a flavorful medley of vegetables, herbs, and spices. Whether baked or pan-cooked, this dish is perfect as a main or side. It’s naturally vegan, gluten-free, and rich in fiber and nutrients.
Ingredients (Serves 4)
For the eggplants:
2 large eggplants or 4 medium-sized
2 tbsp olive oil
Salt, to taste
Stuffing:
1 onion, finely chopped
2 garlic cloves, minced
1 tomato, chopped
1 carrot, grated
1 bell pepper, diced
1 zucchini or ½ cup mushrooms, diced (optional)
½ cup cooked rice or quinoa (optional for bulk)
2 tbsp fresh parsley or cilantro, chopped
1 tsp cumin powder
1 tsp coriander powder
½ tsp chili flakes or paprika
Salt & pepper to taste
1 tbsp olive oil
Optional Garnish:
Tahini drizzle or plain yogurt (for serving)
Instructions
Step 1: Prepare the Eggplants (10 mins)
Wash and halve eggplants lengthwise.
Scoop out the flesh with a spoon, leaving a shell about 1 cm thick. Set flesh aside.
Brush eggplant shells with olive oil and a pinch of salt.
Roast at 400°F (200°C) for 15 minutes OR pan-sear covered until slightly softened.
Step 2: Make the Stuffing (15 mins)
Heat 1 tbsp oil in a pan over medium heat.
Add chopped onions and garlic; sauté until translucent.
Add chopped eggplant flesh, carrot, bell pepper, zucchini/mushrooms; cook until tender (about 7–10 mins).
Stir in tomatoes, spices, salt, pepper, and cooked rice/quinoa if using.
Cook another 2 minutes. Turn off heat. Stir in fresh herbs.
Step 3: Stuff and Cook (20–25 mins)
Spoon the mixture into the pre-cooked eggplant shells.
Place in a baking dish, drizzle with olive oil or a bit of water for moisture.
Cover with foil and bake at 375°F (190°C) for 20 minutes.
Uncover and bake for an additional 5–10 minutes until golden.
Serve warm with a garnish of yogurt or tahini.
Nutritional Info (Per Serving, Approximate):
Nutrient Amount
Calories 210–250 kcal
Protein 5–7 g
Carbohydrates 25–30 g
Fiber 8–10 g
Fat 10–12 g
Saturated Fat 1.5 g
Sugar 7 g
Sodium 350 mg
Vitamin A 45% DV
Vitamin C 35% DV
Iron 10% DV
DV = Daily Value based on a 2,000-calorie diet
Total Time
Preparation: 20 minutes
Cooking: 30–35 minutes
Total: ~50–55 minutes
Q&A Section
Q: Can I make it ahead of time?
A: Yes! Prepare and refrigerate up to 24 hours ahead. Bake just before serving.
Q: Can I freeze it?
A: Absolutely. Wrap tightly and freeze for up to 2 months. Reheat in oven for best texture.
Q: Is this dish vegan?
A: Yes, the base recipe is vegan. Avoid dairy-based garnishes or use plant-based alternatives.
Q: What can I serve it with?
A: It pairs well with couscous, pilaf, garlic bread, or a green salad.
Q: Can I add cheese on top?
A: Yes, crumbled feta or grated mozzarella works well. Add before final 10 minutes of baking.
Q: What spices can I change?
A: Feel free to swap with Italian herbs, curry po
wder, or harissa for a flavor twist.
Would you like a printable version or an illustrated step-by-step guide?