Soy-Free Berenjenas Rellenas

Delight in the hearty and wholesome flavors of **Soy-Free Berenjenas Rellenas**, a Mediterranean-inspired dish that’s perfect for a family dinner or meal prep. These tender, oven-roasted eggplants are generously stuffed with a savory mixture of sautéed vegetables, ground beef, and fluffy cooked rice, all infused with the warming spices of cumin and paprika. Topped with a golden layer of Parmesan cheese, each bite is a perfect harmony of creamy textures and bold flavors. Free from soy and loaded with nutritious ingredients like zucchini, bell peppers, and tomatoes, this recipe is an excellent choice for those seeking a flavorful, balanced meal. Serve with a fresh side salad and a squeeze of lemon for an extra citrusy zing! Ready in just over an hour, this dish is easy to prepare yet irresistibly gourmet.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 4

Ingredients

• 2 medium eggplants
• 3 tablespoons olive oil
• 1 medium onion
• 1 medium bell peppers
• 3 garlic cloves
• 1 small zucchini
• 250 grams ground beef
• 1 cup cooked rice
• 2 tablespoons tomato paste
• 1 can (400g) chopped tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon ground paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons parsley
• 0.5 cup grated Parmesan cheese
• 2 tablespoons lemon juice

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Cut the eggplants in half lengthwise and scoop out most of the flesh, leaving a 1/2-inch thick shell. Chop the scooped-out eggplant flesh and set aside.

Step 3

Brush the eggplant shells with 1 tablespoon of olive oil, season with a pinch of salt, and place them on a baking sheet. Bake in the preheated oven for 15 minutes until slightly softened.

Step 4

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

Step 5

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

Step 6

Stir in the chopped bell peppers and zucchini. Cook for another 3-4 minutes until the vegetables start to soften.

Step 7

Add the garlic and chopped eggplant flesh, and continue cooking for an additional 2 minutes.

Step 8

Push the vegetables to the side of the skillet and add the ground beef. Cook until browned, breaking it up with a spoon as it cooks.

Step 9

Stir in the cooked rice, tomato paste, chopped tomatoes, ground cumin, paprika, salt, and black pepper. Mix well and let it simmer for about 10 minutes.

Step 10

Remove from heat and stir in the parsley and lemon juice. Mix to combine.

Step 11

Stuff the eggplant shells with the prepared mixture. Sprinkle grated Parmesan cheese on top of each stuffed eggplant.

Step 12

Place the stuffed eggplants back into the oven and bake for 25-30 minutes until the cheese is golden and bubbly.

Step 13

Allow to cool slightly before serving. Garnish with additional parsley if desired.

Nutrition Facts

Serving size	(2067.2g)

Amount per serving	% Daily Value*
Calories	1787.9

Total Fat 102.3g	0%
Saturated Fat 33.0g	0%
Polyunsaturated Fat 4.1g
Cholesterol 205.9mg	0%
Sodium 4749.5mg	0%
Total Carbohydrate 156.2g	0%
Dietary Fiber 33.6g	0%
Total Sugars 57.1g
Protein 81.3g	0%

Vitamin D 0IU	0%
Calcium 732.8mg	0%
Iron 14.8mg	0%
Potassium 4575.9mg	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: 49.2%

Protein: 17.4%

Carbs: 33.4%