Eggplant is a delicious, versatile vegetable that works great in a variety of recipes. If you’re looking for a delicious and nutritious keto-friendly meal, this Mediterranean-style stuffed eggplant is sure to satisfy. It’s packed with healthy ingredients and is packed with protein, healthy fats, and fiber. Plus, it’s incredibly easy to make and only takes about 20 minutes to prepare.
Ingredients
- 2 large eggplants
- 1 cup cooked quinoa
- 1/2 cup diced yellow onion
- 1/2 cup chopped artichoke hearts
- 1/2 cup chopped sun-dried tomatoes
- 1/2 cup crumbled feta cheese
- 2 cloves garlic, minced
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh basil
- 1/4 cup olive oil
- 1/4 cup balsamic vinegar
- Salt and pepper to taste
Nutritional Information
- Serving size: 1 eggplant (1/2 of recipe)
- Calories: 420
- Fat: 22.5g
- Carbohydrates: 44g
- Protein: 11.5g
- Fiber: 11.5g
Instructions
- Preheat the oven to 375 degrees F and line a baking sheet with parchment paper.
- Slice the eggplants in half lengthwise and scoop out the pulp, leaving a 1/4-inch thick layer of flesh. Place the eggplant halves on the prepared baking sheet and sprinkle with salt and pepper.
- In a medium bowl, combine the cooked quinoa, onion, artichoke hearts, sun-dried tomatoes, feta cheese, garlic, parsley, basil, olive oil, and balsamic vinegar. Mix until everything is well combined.
- Spoon the quinoa mixture into the eggplant halves, filling each half with an equal amount of stuffing.
- Bake in the preheated oven for 15-20 minutes, or until the eggplant is tender.
Vegetarian/Vegan Alternative
For a vegetarian or vegan alternative, substitute the feta cheese with vegan cheese and the quinoa with cooked lentils.
Serving Suggestions
This Mediterranean-style stuffed eggplant is a dish that is both flavorful and healthy. It’s filled with a combination of fresh veggies, herbs, and spices, and it’s all cooked in a delicious tomato sauce. The eggplant itself is roasted to perfection, giving it a wonderfully smoky flavor.
The key to this dish is to make sure that you don’t overcook the eggplant. To ensure it has the perfect texture, make sure you roast it at a high temperature and cook it just until tender. Once it’s cooked, you can stuff it with your favorite filling.
For the filling, you can use a variety of different ingredients. Start by sautéing some onion and garlic in olive oil until they are soft. Then, add in some chopped bell peppers, zucchini, mushrooms, and tomatoes. Season with your favorite herbs and spices, such as oregano, thyme, and parsley. Finally, add some cooked quinoa or bulgur wheat to the mix for added texture and protein.
Once your filling is cooked, spoon it into the cooked eggplant. Then, top with some grated cheese and place the stuffed eggplant in a baking dish. Finally, pour some tomato sauce over the top and bake until the eggplant is tender and the cheese is melted and bubbly.
Serving your Mediterranean-style stuffed eggplant is easy. You can serve it as a side dish or as a main course. If you’re making it as a main course, top it with some crumbled feta cheese and a sprinkle of fresh herbs. You can also serve it with a side of couscous or quinoa and a simple green salad.
This Mediterranean-style stuffed eggplant is a great way to enjoy a tasty and healthy meal. It’s packed with nutritious veggies and herbs, low in carbs, and can be easily adapted for vegan and vegetarian diets. Plus, it’s quick and easy to make and can be enjoyed either as a side dish or a main course. So, give this dish a try and enjoy the delicious flavors of the Mediterranean!
This Mediterranean-style stuffed eggplant recipe is the perfect way to enjoy a healthy and flavorful meal. It’s one of the most delicious and versatile dishes out there, as it can be served as either a side dish or a main course. Plus, it’s low in carbs, full of nutritious vegetables, and can easily be adapted for vegan and vegetarian diets.
