Mediterranean Stuffed Eggplant

Mediterranean Stuffed Eggplant

Julia

These Mediterranean Stuffed Eggplants are a celebration of bold, sun-drenched flavors that transport you straight to the coastal regions of Greece and Turkey. Tender eggplant halves are roasted until silky and caramelized, then filled with a vibrant mixture of fluffy quinoa, sun-dried tomatoes, Kalamata olives, fresh herbs, and crumbled feta cheese. Each bite delivers a perfect balance of savory, tangy, and herbaceous notes that make this dish incredibly satisfying.

This recipe transforms humble eggplant into elegant "boats" that serve as edible vessels for the protein-packed quinoa filling. The eggplant flesh becomes wonderfully creamy when roasted, providing a luxurious contrast to the textured filling. Bell peppers, red onion, and garlic add aromatic depth, while a hint of cumin and oregano bring warmth and authenticity to the Mediterranean profile.

Perfect for a wholesome gluten-free dinner, this dish is naturally vegetarian and can easily be made vegan by omitting the feta cheese. It's impressive enough for entertaining yet simple enough for a weeknight meal. The recipe yields generous portions that are both nourishing and comforting, proving that healthy eating never has to be boring.

Leftovers reheat beautifully, and the flavors actually deepen overnight, making this an excellent make-ahead option for meal prep. Serve these stunning eggplant boats with a crisp green salad and a drizzle of tahini sauce or tzatziki for a complete Mediterranean feast that will have everyone asking for seconds.

Julia

Julia

Recipe Author: Gluten-Free & Specialty Diet Chef

Nutrition

1 hour 10 minutes
None servings
385 calories
Fat 18.00g
Carbs 46.00g
Protein 12.00g

Ingredients

2 wholelarge eggplants, halved lengthwise
4 tbspolive oil, divided
1 tspsalt
1/2 tspblack pepper, freshly ground
1 cupquinoa, uncooked
2 cupsvegetable broth or water
1 mediumred onion, diced
1 mediumred bell pepper, diced
3 clovesgarlic, minced
1/3 cupsun-dried tomatoes, chopped
1/3 cupkalamata olives, pitted and chopped
1 tspground cumin
1 tspdried oregano
1/4 cupfresh parsley, chopped
2 tbspfresh mint, chopped
2 tbsplemon juice, freshly squeezed
1/2 cupfeta cheese, crumbled
1/4 cuppine nuts, toasted (optional)

Equipment

Cutting board
Parchment paper
Oven
medium saucepan with lid
fork
spoon
fine-mesh strainer
measuring cups and spoons
large baking sheet
pastry brush
large skillet
sharp knife

Anti-Inflammatory Diet

Rich in anti-inflammatory ingredients like olive oil, herbs, vegetables, and quinoa, this recipe provides a powerful blend of antioxidants and nutrients that combat inflammation.

Clean Eating

Perfectly aligned with clean eating principles, using whole, minimally processed ingredients like fresh vegetables, quinoa, herbs, and olive oil with no artificial additives.

Flexitarian Diet

Ideal for flexitarian eating with its plant-forward approach, featuring quinoa and vegetables as the main components, with optional feta cheese as a modest protein addition.

Gluten-Free Diet

Naturally gluten-free, using quinoa instead of wheat-based grains, and featuring whole, unprocessed ingredients that are safe for those avoiding gluten.

Mediterranean Diet

This recipe perfectly embodies Mediterranean Diet principles with its abundant use of olive oil, vegetables, whole grains (quinoa), legumes (olives), fresh herbs, and balanced approach to protein from feta and plant-based sources.

Plant-Based Diet

A stellar plant-based recipe featuring quinoa, vegetables, and plant proteins, with no animal products except optional feta (which can be easily omitted), making it naturally aligned with plant-based eating.

Vegetarian Diet

Perfectly vegetarian with protein from quinoa and feta, abundant vegetables, and a balanced nutritional profile that provides complete protein and essential nutrients without meat.

Instructions

1

Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper or lightly grease it with olive oil.

5 min
2

Score the flesh of each eggplant half in a crosshatch pattern, cutting about 1/2 inch deep without piercing the skin.

3 min
3

Brush the cut sides of the eggplant halves with 2 tablespoons of olive oil and season generously with salt and pepper.

2 min
4

Place eggplant halves cut-side down on the prepared baking sheet and roast for 35-40 minutes until the flesh is very tender and golden brown.

40 min
5

While the eggplant roasts, rinse the quinoa thoroughly under cold water using a fine-mesh strainer.

1 min
6
5 min

In a medium saucepan, combine the rinsed quinoa and water or vegetable broth. Bring to a boil over high heat.

7
15 min

Once boiling, reduce heat to low, cover the skillet with a lid, and simmer for 15 minutes until quinoa is tender and liquid is absorbed.

8

Once quinoa is cooked, remove from heat and let it sit covered for 5 minutes, then fluff with a fork.

5 min
9

Heat the remaining 1 tablespoon of olive oil in a large oven-safe skillet over medium-high heat.

2 min
10
6 min

Add the diced onion and bell pepper to the skillet and sauté for 5-6 minutes until softened.

11
1 min

Add the minced garlic, cumin, and oregano to the skillet and cook for 1 minute until fragrant.

12

Remove the skillet from heat and stir in the cooked quinoa, sun-dried tomatoes, olives, parsley, mint, and lemon juice.

2 min
13

Gently fold in the crumbled feta cheese, reserving a little for topping. Taste and adjust seasoning with salt and pepper.

1 min
14

When the eggplants are done roasting, remove them from the oven and carefully flip them cut-side up.

1 min
15

Using a spoon, gently scoop out some of the eggplant flesh, leaving about 1/4 inch border around the edges to create boats.

3 min
16

Roughly chop the scooped eggplant flesh and fold it into the quinoa mixture.

2 min
17

Divide the quinoa filling evenly among the four eggplant boats, mounding it generously.

2 min
18

Sprinkle the reserved feta cheese and toasted pine nuts (if using) over the top of each stuffed eggplant.

1 min
19

Return the stuffed eggplants to the oven and bake for an additional 10 minutes to heat through and lightly brown the tops.

10 min
20

Remove from oven and let cool for 5 minutes. Garnish with additional fresh herbs if desired and serve warm.

5 min

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