Low Fat Mediterranean Stuffed Eggplant

Discover the wholesome delight of Low Fat Mediterranean Stuffed Eggplant, a healthy yet flavorful dish brimming with vibrant Mediterranean flavors. Perfectly roasted eggplant halves are generously filled with a hearty mixture of sautéed vegetables, protein-rich quinoa, aromatic herbs like parsley and mint, and a hint of bright lemon juice. Finished with a light sprinkle of tangy, low-fat feta cheese, this recipe brings balance and nourishment to your table without compromising on taste. Ready in just an hour, it’s a low-fat, vegetarian-friendly meal that’s ideal for a weeknight dinner or as a stunning centerpiece for your next gathering. Serve with a side salad or warm pita to complete this guilt-free Mediterranean feast!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 medium eggplants
• 1 tablespoon olive oil
• 1 medium onion
• 2 large garlic cloves
• 1 medium red bell pepper
• 1 cup canned tomatoes
• 1 cup cooked quinoa
• 0.25 cup fresh parsley
• 0.25 cup fresh mint
• 1 teaspoon oregano
• 1 tablespoon lemon juice
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 cup low-fat feta cheese

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Halve the eggplants lengthwise and scoop out the flesh, leaving about a 1/4-inch-thick shell. Dice the removed flesh and set it aside.

Step 3

Place the eggplant shells cut-side up on a baking sheet. Brush them lightly with half the olive oil. Bake in the preheated oven for 15 minutes or until slightly softened.

Step 4

In a large skillet over medium heat, add the remaining olive oil. Add diced onion and sauté until translucent, about 5 minutes.

Step 5

Add the minced garlic and diced red bell pepper. Cook for another 3 minutes until the peppers begin to soften.

Step 6

Stir in the diced eggplant flesh and cook for an additional 5 minutes.

Step 7

Add the canned tomatoes (with their juices), cooked quinoa, parsley, mint, oregano, lemon juice, salt, and black pepper. Stir well to combine all ingredients and let the mixture cook for 5 minutes, allowing the flavors to meld together.

Step 8

Remove the eggplant shells from the oven and spoon the vegetable filling evenly into each shell, packing it down gently.

Step 9

Sprinkle the stuffed shells with low-fat feta cheese.

Step 10

Return the stuffed eggplants to the oven and bake for an additional 20 minutes or until the eggplants are tender and the cheese is slightly browned.

Step 11

Remove from the oven and let cool for a few minutes before serving. Garnish with extra parsley or mint if desired.

Nutrition Facts

Serving size	(1476.6g)

Amount per serving	% Daily Value*
Calories	946.8

Total Fat 37.6g	0%
Saturated Fat 11.1g	0%
Polyunsaturated Fat 3.4g
Cholesterol 68.9mg	0%
Sodium 3078.7mg	0%
Total Carbohydrate 117.1g	0%
Dietary Fiber 34.1g	0%
Total Sugars 42.4g
Protein 46.5g	0%

Vitamin D 0IU	0%
Calcium 876.8mg	0%
Iron 9.5mg	0%
Potassium 2971.8mg	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: 34.1%

Protein: 18.7%

Carbs: 47.2%