Low Sodium Berenjenas Rellenas

Delight in the wholesome flavors of **Low Sodium Berenjenas Rellenas**—a healthier take on the classic Spanish stuffed eggplant. This nutrient-packed recipe features tender eggplant halves filled with a hearty mixture of sautéed vegetables, protein-rich quinoa, and fragrant fresh herbs like parsley and basil. Seasoned with a gentle medley of cumin, paprika, and lemon juice, this dish is perfectly balanced despite its low sodium content. A topping of golden, unsalted breadcrumbs adds just the right amount of crunch, while a splash of low sodium vegetable broth keeps the eggplants irresistibly moist and flavorful. Ready in just over an hour, this Mediterranean-inspired dish makes a satisfying vegetarian main course or a vibrant side for any occasion. Perfect for those seeking delicious, heart-healthy dinner options!

Nutriscore Rating: 85/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 4

Ingredients

• 2 large eggplants
• 3 tablespoons olive oil
• 1 onion, finely chopped
• 3 garlic cloves, minced
• 1 red bell pepper, diced
• 1 zucchini, diced
• 1 cup cooked quinoa
• 1 tomato, chopped
• 1 cup low sodium vegetable broth
• 1 teaspoon cumin powder
• 1 teaspoon paprika
• 0.5 teaspoon ground black pepper
• 0.25 cup fresh parsley, chopped
• 0.25 cup fresh basil, chopped
• 0.5 lemon, juiced
• 0.5 cup unsalted breadcrumbs

Directions

Step 1

Preheat the oven to 375°F (190°C).

Step 2

Cut the eggplants in half lengthwise, then carefully scoop out the flesh, leaving about 1/4-inch thick shells. Reserve the scooped flesh.

Step 3

Brush the inside of the eggplant shells with 1 tablespoon of olive oil and place them cut side down on a baking sheet. Bake in the preheated oven for 15 minutes.

Step 4

Meanwhile, chop the reserved eggplant flesh into small pieces.

Step 5

In a large skillet, heat the remaining 2 tablespoons of olive oil over medium heat. Add the chopped onion and garlic, sautéing until translucent, about 3 minutes.

Step 6

Add the chopped eggplant flesh, red bell pepper, and zucchini to the skillet, cooking for about 5 minutes until the vegetables soften.

Step 7

Stir in the cooked quinoa, tomato, and 1/2 cup of the low sodium vegetable broth. Season with cumin, paprika, and ground black pepper. Cook for another 5 minutes, allowing the flavors to meld.

Step 8

Add the chopped parsley, basil, and lemon juice. Mix thoroughly, then remove from heat.

Step 9

Turn the eggplant shells over and fill them evenly with the vegetable-quinoa mixture.

Step 10

Pour the remaining 1/2 cup vegetable broth into the baking dish to help steam the eggplants.

Step 11

Sprinkle the tops with unsalted breadcrumbs.

Step 12

Cover the baking dish with foil and bake for 25 minutes in the oven.

Step 13

Remove the foil and bake for an additional 10 minutes or until the breadcrumbs are golden and the eggplants are tender.

Step 14

Allow the stuffed eggplants to cool for a few minutes before serving. Garnish with extra parsley if desired.

Nutrition Facts

Serving size	(2153.8g)

Amount per serving	% Daily Value*
Calories	1291.6

Total Fat 53.4g	0%
Saturated Fat 8.5g	0%
Polyunsaturated Fat 4.0g
Cholesterol 0mg	0%
Sodium 686.0mg	0%
Total Carbohydrate 183.3g	0%
Dietary Fiber 53.7g	0%
Total Sugars 53.7g
Protein 38.3g	0%

Vitamin D 0IU	0%
Calcium 701.5mg	0%
Iron 18.7mg	0%
Potassium 5125.3mg	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: 35.2%

Protein: 11.2%

Carbs: 53.6%