Heart-Healthy Mediterranean Stuffed Eggplant

Elevate your dinner routine with this Heart-Healthy Mediterranean Stuffed Eggplant, a dish bursting with vibrant flavors and wholesome ingredients. Tender roasted eggplant shells are generously filled with a nutritious medley of quinoa, sautéed vegetables, fresh spinach, and tangy feta cheese, all seasoned with aromatic herbs and a zesty hint of lemon. Perfect for those embracing the Mediterranean diet, this recipe is a testament to heart-healthy eating without sacrificing taste. With its colorful presentation and balanced profile of fiber, protein, and healthy fats, this dish is as satisfying as it is nourishing. Serve it as a main course or a stunning vegetarian centerpiece that’s ready in just over an hour. Perfect for weeknight meals or special occasions, this recipe will bring a taste of the Mediterranean to your table.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

Ingredients

• 2 medium eggplants
• 3 tablespoons olive oil
• 1 medium onion, finely chopped
• 2 garlic cloves, minced
• 1 medium red bell pepper, diced
• 200 grams cherry tomatoes, halved
• 1 cup cooked quinoa
• 100 grams fresh spinach, chopped
• 100 grams feta cheese, crumbled
• 2 tablespoons lemon juice
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Cut the eggplants in half lengthwise and scoop out the flesh, leaving a 1/2-inch (1.2 cm) thick shell. Chop the removed flesh and set aside.

Step 3

Brush the inside of the eggplant shells with 1 tablespoon of olive oil. Arrange them cut-side up on a baking sheet and bake for 20 minutes, or until tender.

Step 4

While the eggplant shells are baking, heat the remaining 2 tablespoons of olive oil in a large skillet over medium heat.

Step 5

Add the chopped onion and minced garlic to the skillet, sautéing for 3-4 minutes until the onion becomes translucent.

Step 6

Stir in the red bell pepper and chopped eggplant flesh, cooking for another 5 minutes until soft.

Step 7

Add the cherry tomatoes and cooked quinoa to the skillet, stirring to combine.

Step 8

Fold in the chopped spinach, allowing it to wilt in the heat of the mixture.

Step 9

Remove the skillet from heat and stir in the crumbled feta cheese, lemon juice, fresh parsley, oregano, salt, and black pepper.

Step 10

Once the eggplant shells are done baking, remove them from the oven and carefully spoon the vegetable and quinoa mixture into each shell, packing it gently.

Step 11

Return the stuffed eggplants to the oven and bake for an additional 15 minutes.

Step 12

Remove from the oven and let cool slightly before serving.

Nutrition Facts

Serving size	(1123.9g)

Amount per serving	% Daily Value*
Calories	1078.7

Total Fat 69.1g	0%
Saturated Fat 21.0g	0%
Polyunsaturated Fat 4.0g
Cholesterol 83.3mg	0%
Sodium 2356.4mg	0%
Total Carbohydrate 89.7g	0%
Dietary Fiber 20.2g	0%
Total Sugars 26.1g
Protein 32.2g	0%

Vitamin D 0IU	0%
Calcium 716.4mg	0%
Iron 9.1mg	0%
Potassium 2426.5mg	0%

*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.

Source of Calories

Fat: 56.1%

Protein: 11.6%

Carbs: 32.3%