Meatless Marvel Stuffed Eggplant Recipe
INGREDIENTS:
Meatless Marvel Stuffed Eggplant is a delicious and nutritious vegetarian dish that showcases the rich flavors and textures of baked eggplant filled with a savory, herb-infused stuffing. This dish is perfect for those seeking a satisfying meatless meal that is both hearty and healthy. The combination of tender eggplant, robust filling, and melted cheese creates a delightful culinary experience that is sure to please both vegetarians and meat-lovers alike.
INGREDIENTS:
2 large eggplants
2 tablespoons olive oil
1 onion, finely chopped
2 cloves garlic, minced
1 red bell pepper, diced
1 zucchini, diced
1 cup cherry tomatoes, halved
1 cup cooked quinoa or rice
1/4 cup chopped fresh parsley
1 teaspoon dried oregano
1/2 teaspoon dried thyme
Salt and pepper to taste
1 cup shredded mozzarella cheese (optional for vegan version, use dairy-free cheese)
1/4 cup grated Parmesan cheese (optional)
INSTRUCTIONS:
1. Preheat Oven: Preheat your oven to 375°F (190°C).
2. **Prepare the Eggplants**: Slice the eggplants in half lengthwise and scoop out the flesh, leaving about a 1/2-inch border to create “boats.” Chop the scooped-out eggplant flesh and set aside.
3. Cook the Vegetables: In a large skillet, heat the olive oil over medium heat. Add the onion and garlic, and sauté until translucent, about 3-4 minutes. Add the chopped eggplant flesh, red bell pepper, and zucchini. Cook until the vegetables are tender, about 5-7 minutes.
4. Add Tomatoes and Quinoa: Stir in the cherry tomatoes, cooked quinoa or rice, parsley, oregano, thyme, salt, and pepper. Cook for another 2-3 minutes until everything is well combined and heated through.
5. Stuff the Eggplants: Place the eggplant halves in a baking dish. Spoon the vegetable and quinoa mixture into each eggplant half, pressing down lightly to fill.
6. Add Cheese: If using, sprinkle the shredded mozzarella and grated Parmesan over the top of the stuffed eggplants.
7. Bake: Cover the baking dish with foil and bake in the preheated oven for 30 minutes. Remove the foil and bake for an additional 10-15 minutes, or until the eggplants are tender and the cheese is melted and golden brown.
8. Serve: Garnish with additional fresh parsley before serving, if desired.
NOTES:
Variations: Customize the filling by adding other vegetables like mushrooms, spinach, or carrots. For added protein, mix in some cooked chickpeas or lentils.
Vegan Option: Use dairy-free cheese alternatives or omit the cheese altogether.
Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
Serving Suggestions: Serve with a side salad or crusty bread for a complete meal.
Nutritional Information (Per Serving, based on 4 servings):
Calories: 250 Total Fat: 12g Saturated Fat: 3g Cholesterol: 10mg Sodium: 300mg Total Carbohydrates: 30g Dietary Fiber: 8g Sugars: 10gProtein: 7g