Stuffed Eggplant Recipe

This Mediterranean Stuffed Eggplant is a delightful combination of tender roasted eggplant and a rich, aromatic vegetable filling. It’s the perfect meat-free dinner idea, offering both incredible flavors and a nutritious boost. With its vibrant, vegetable-centric filling, it’s my go-to recipe when I need to sneak in extra servings of veggies for my family. Not only is it healthy, but the roasted eggplant combined with a savory medley of fresh herbs, vegetables, and parmesan cheese makes it a flavor-packed dish that’s reminiscent of my favorite meals enjoyed in Greece and Turkey.

Not only does this dish provide a hearty dose of nutrients, but it’s also incredibly versatile, offering endless variations to suit everyone’s tastes. You can easily modify the filling to add grains, beans, or even a meat option for those craving something more substantial.

What Makes This Mediterranean Eggplant Special

Rich, Savory Flavors: The combination of roasted eggplant, garlic, onions, and fresh herbs creates a rich and aromatic filling that infuses the eggplant with deep, savory flavors.
Quick and Simple to Prepare: Despite its gourmet flavors, this dish is surprisingly easy to make. It’s perfect for a busy weeknight dinner and doesn’t require hours of prep.
Loaded with Nutrients: Eggplant is a fantastic source of fiber, potassium, and antioxidants. Combined with the vegetables in the filling, it makes for a wholesome, veggie-filled meal.

Ingredients for Mediterranean Stuffed Eggplant

Here’s what you’ll need for this mouthwatering recipe:

Eggplants: Choose firm eggplants with minimal bruising.
Salt: Essential for drawing out excess moisture from the eggplant, giving it a softer, smoother texture.
Olive Oil: A rich, flavorful oil used to sauté the filling and brush over the eggplant.
Red Onion: Adds a touch of sweetness and depth to the filling.
Garlic: A classic Mediterranean ingredient that infuses the filling with savory, aromatic flavor.
Tomato: A must-have in Mediterranean cuisine for a fresh, juicy element. You can substitute fresh tomatoes with canned fire-roasted tomatoes if necessary.
Bell Pepper: Adds sweetness and a crunch to the filling.
Black Pepper: For seasoning and flavor enhancement.
Fresh Parsley: Adds a fresh, green note that balances out the richness of the other ingredients.
Tomato Sauce: You can either use jarred marinara or make your own tomato sauce for a richer flavor.
Breadcrumbs: Regular breadcrumbs or Italian-style panko breadcrumbs work well, adding texture to the dish.
Parmesan Cheese: A classic cheese topping that melts perfectly over the stuffed eggplant, adding a savory and slightly nutty flavor.

How To Make

Follow these easy steps to make your own stuffed eggplant boats:

Prepare the Eggplant: Slice the eggplants in half lengthwise and sprinkle salt on the flesh. This will help remove excess moisture and enhance the eggplant’s natural flavor. Set aside for a few minutes to allow the salt to work its magic.
Roast the Eggplant: After 10 minutes, rinse the salt off, pat the eggplant dry, and make small scores on the flesh with a knife. Brush each half with olive oil and place them on a baking sheet. Bake at 350°F (180°C) for about 25 minutes or until the eggplant softens and turns golden.
Make the Filling: Once the eggplant halves are roasted, scoop out the flesh with a spoon. Roughly chop it into small pieces. In a skillet, heat olive oil over medium heat and sauté the onions and garlic until fragrant. Add the bell pepper, tomatoes, black pepper, and season with salt. Stir in the eggplant flesh and tomato sauce, cooking everything until well combined.
Stuff the Eggplant: Carefully spoon the vegetable mixture into the roasted eggplant halves, filling them generously. Top each stuffed boat with a sprinkle of breadcrumbs and parmesan cheese.
Bake Until Golden: Return the stuffed eggplant to the oven and bake for an additional 5-10 minutes or until the breadcrumbs are golden brown and crispy.

Recipe Tips for Perfect Stuffed Eggplant

Salting the Eggplant: Allow the salt to sit on the eggplant for at least 10 minutes before rinsing it off. This will help remove any bitter flavor and make the eggplant more tender.
Don’t Overcook: Eggplant can become rubbery if over-roasted. Remove the eggplant halves from the oven as soon as they are soft around the edges to maintain a nice texture.
Add a Garnish: For an extra burst of flavor, garnish your stuffed eggplant with fresh parsley, basil, or lemon zest before serving. A drizzle of your favorite sauce (like tahini or yogurt sauce) also complements this dish wonderfully.

Flavor Variations to Try

If you like to keep your meals interesting, here are a few variations of the filling that my family loves:

Add Whole Grains: Stir in cooked quinoa, farro, or rice to make the filling heartier.
Meat Lovers: If you’re craving a non-vegetarian option, you can easily add cooked ground beef, turkey, chicken, or lamb into the filling.
Make It Extra Filling: For an added protein boost, mix in canned chickpeas, cannellini beans, or roasted chickpeas.
Veggie Overload: You can always add more veggies, such as zucchini, mushrooms, or spinach, to the filling for a veggie-packed twist.
Top with Sauce: Drizzle tahini, garlic yogurt, or pesto over the top before serving for a burst of flavor.

Storage Tips for Leftovers

Refrigerate: Leftover stuffed eggplant can be stored in an airtight container in the fridge for 3-5 days.
Freeze: If you have extra, freeze the cooled stuffed eggplants in a shallow container for up to 6 months.
Reheat: To reheat, place the stuffed eggplant in the oven at 350°F (175°C) until the filling is heated through and the topping is golden and crispy again.

Frequently Asked Questions

Can I eat the eggplant skin?

Yes! The skin becomes tender and flavorful when roasted, just like the skin on a baked potato, so feel free to enjoy it.

Is this recipe gluten-free?

Absolutely! Just swap the regular breadcrumbs for gluten-free breadcrumbs to make this dish completely gluten-free.

What should I serve with stuffed eggplant?

I love serving stuffed eggplant with a side of rice, pasta, or starchy vegetables like roasted potatoes. A fresh green salad also pairs perfectly with the dish for a balanced meal.

This easy Mediterranean Stuffed Eggplant recipe is a flavorful, meat-free dish packed with roasted eggplant and a savory vegetable filling. It’s a quick and healthy dinner option that’s perfect for busy weeknights.

Servings: 2
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes

Ingredients:

2 medium eggplants
1 tablespoon + 1 teaspoon salt
3 tablespoons olive oil
1 red onion, sliced
4 cloves garlic, minced
1 large tomato, cubed
1 bell pepper, chopped
1/2 teaspoon black pepper
1 tablespoon fresh parsley, minced
1/2 cup tomato sauce
2 tablespoons breadcrumbs
2 tablespoons parmesan cheese

Instructions:

Preheat your oven to 350°F (180°C).
Slice the eggplants in half lengthwise, sprinkle with 1 tablespoon salt, and set aside for 10 minutes.
Rinse the salt off, pat dry, and score the flesh of the eggplant. Brush with 1 tablespoon olive oil.
Bake the eggplants for 25 minutes or until soft.
Scoop out the eggplant flesh, chop it, and set it aside.
In a skillet, heat the remaining oil, sauté the onion and garlic until soft, then add the chopped tomato and bell pepper. Season with salt, pepper, and parsley.
Stir in the tomato sauce and eggplant flesh. Cook until the mixture is well combined.
Spoon the filling into the roasted eggplant boats, top with breadcrumbs and parmesan cheese.
Bake for 5-10 minutes or until golden brown.

Notes:

To store: Keep leftovers in an airtight container in the fridge for 3-5 days.
To reheat: Bake at 350°F (175°C) until warm.
To freeze: Store in the freezer for up to 6 months.

Nutrition (per serving):

Calories: 219 kcal
Carbohydrates: 26g
Protein: 5g
Fat: 12g
Sodium: 2143mg
Potassium: 860mg
Fiber: 9g
Sugar: 13g
Vitamin A: 1602 IU
Vitamin C: 56mg
Calcium: 86mg
Iron: 2mg