Low Sodium Mediterranean Stuffed Eggplant

Delight your taste buds while keeping things heart-healthy with this Low Sodium Mediterranean Stuffed Eggplant recipe! Bursting with aromatic flavors, this dish features tender roasted eggplant shells brimming with a vibrant filling of sautéed zucchini, bell peppers, cherry tomatoes, and nutrient-packed quinoa. Fresh herbs like parsley and basil add bright, earthy notes, while a splash of lemon juice ties everything together. Perfect as a vegetarian main course or a stunning side dish, this low-salt recipe caters to health-conscious eaters without compromising on taste. Customize it with optional feta cheese for a creamy, tangy finish, and bring a slice of the Mediterranean lifestyle to your table—ready in just about an hour!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 large eggplants
• 3 tablespoons olive oil
• 1 onion, finely chopped
• 1 red bell pepper, diced
• 1 zucchini, diced
• 3 garlic cloves, minced
• 1 cup cooked quinoa
• 1 cup cherry tomatoes, halved
• 0.25 cup fresh parsley, chopped
• 0.25 cup fresh basil, chopped
• 0.5 teaspoon ground black pepper
• 0.5 cup feta cheese, crumbled (optional)
• 2 tablespoons lemon juice

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Slice the eggplants in half lengthwise and scoop out the flesh, leaving about a half-inch shell. Chop the flesh finely and set it aside.

Step 3

Place the eggplant shells cut side up on a baking sheet. Brush the inside with 1 tablespoon of olive oil. Bake in the preheated oven for 15 minutes until slightly softened.

Step 4

In a large skillet, heat the remaining 2 tablespoons of olive oil over medium heat.

Step 5

Add the chopped onion, and sauté for about 5 minutes until translucent.

Step 6

Stir in the red bell pepper, zucchini, and minced garlic. Cook for an additional 5-7 minutes until the vegetables are tender.

Step 7

Add the chopped eggplant flesh to the skillet, and cook until it is softened, about 5 minutes.

Step 8

Stir in the cooked quinoa, cherry tomatoes, parsley, basil, and ground black pepper. Cook for 2-3 minutes until well combined.

Step 9

Remove from heat and mix in the lemon juice. If using, fold in the crumbled feta cheese.

Step 10

Fill each eggplant shell with the vegetable and quinoa mixture.

Step 11

Return the stuffed eggplant halves to the oven and bake for an additional 20 minutes, until heated through and slightly browned on top.

Step 12

Serve warm, garnished with extra parsley or basil if desired.

Nutrition Facts

Serving size	(1944.3g)

Amount per serving	% Daily Value*
Calories	1362.6

Total Fat 77.1g	0%
Saturated Fat 25.6g	0%
Polyunsaturated Fat 4.0g
Cholesterol 106.8mg	0%
Sodium 1450.4mg	0%
Total Carbohydrate 139.0g	0%
Dietary Fiber 49.7g	0%
Total Sugars 50.4g
Protein 46.3g	0%

Vitamin D 0IU	0%
Calcium 1150.0mg	0%
Iron 14.6mg	0%
Potassium 4736.5mg	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: 48.4%

Protein: 12.9%

Carbs: 38.7%