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- 2 large eggplants - 1 cup cooked quinoa - 1 red bell pepper, diced - 1 small zucchini, diced - 1/2 cup cherry tomatoes, halved - 1/2 cup kalamata olives, chopped - 1/4 cup feta cheese, crumbled - 2 tablespoons olive oil - 2 tablespoons fresh parsley, chopped - 1 teaspoon dried oregano - Salt and pepper to taste - Optional: red pepper flakes for added heat To make Mediterranean stuffed eggplant, you need fresh and vibrant ingredients. First, you will want two large eggplants. They form the base of this dish. Next, cooked quinoa adds protein and texture. One diced red bell pepper gives sweetness and crunch. A small diced zucchini adds moisture and flavor. Halved cherry tomatoes brighten the dish with acidity. Chopped kalamata olives add a salty, briny bite. Crumbled feta cheese brings creaminess and tang. Olive oil is essential for roasting and flavor. Fresh parsley adds a pop of color and freshness. Dried oregano gives that classic Mediterranean taste. Finally, salt and pepper enhance all the flavors, while red pepper flakes (optional) can add some heat. Gather these ingredients to create a colorful and nutritious meal. Each component plays an important role. You can find most of these items at your local grocery store or farmer's market. Using fresh ingredients will help your dish shine. {{ingredient_image_1}} First, preheat your oven to 375°F (190°C). Take your two large eggplants and slice them in half lengthwise. Use a spoon to scoop out some flesh, leaving a half-inch shell. Set the scooped flesh aside in a bowl. Then, brush the insides of the eggplant halves with olive oil. Add a sprinkle of salt for flavor. Place them cut-side down on a baking sheet. Roast them in the oven for 20 to 25 minutes. You want them to be tender and slightly golden. While the eggplants roast, get the reserved flesh ready. Dice it into small pieces. In a skillet, heat the remaining olive oil over medium heat. Add the diced eggplant, along with the red bell pepper and zucchini. Sauté this mix for about 5 to 7 minutes. You want the veggies to soften and mix well. Next, stir in the halved cherry tomatoes, chopped kalamata olives, cooked quinoa, chopped parsley, oregano, and red pepper flakes if you want some heat. Cook for another 2 to 3 minutes. When everything is heated and combined, season with salt and pepper to taste. Now, take the roasted eggplant halves from the oven and flip them over. Spoon the filling into each half. Press down gently to pack it in. Once filled, sprinkle crumbled feta cheese on top of each stuffed eggplant. Return them to the oven. Bake for another 10 to 15 minutes. You want the feta to become slightly golden and the eggplants to be heated through. When done, carefully remove them from the oven and let them cool for a few minutes before serving. Enjoy the burst of Mediterranean flavors! To achieve the perfect roasted eggplant, slice the eggplants in half lengthwise. Scoop out the flesh, but leave about a half-inch shell. Brush the insides with olive oil and add salt. Place them cut-side down on a baking sheet. Roast at 375°F (190°C) for 20-25 minutes. This method makes the eggplant tender and flavorful. For cooking quinoa perfectly, rinse it under cold water first. This removes any bitterness. Use two cups of water for every one cup of quinoa. Bring to a boil, then lower the heat. Cover and simmer for about 15 minutes. Fluff the quinoa with a fork after cooking. This will give you light and fluffy grains. For plating, use a large platter to showcase your stuffed eggplants. Arrange them neatly, cut-side up. Drizzle with a bit of olive oil for shine. Sprinkle fresh parsley on top for a pop of color. You can also serve with lemon wedges for added zest. For garnishing, consider sprinkling extra feta cheese on top. You can also add a few kalamata olives for a touch of color. A sprinkle of red pepper flakes can bring heat and eye appeal. These small touches can elevate your dish. The key ingredients in this recipe offer many health benefits. Eggplants are low in calories and high in fiber. They help support heart health and weight management. Quinoa is a complete protein, packed with nutrients like magnesium and iron. Eating a Mediterranean diet can improve overall health. It focuses on whole foods, healthy fats, and fresh vegetables. This diet is linked to lower risks of heart disease and better brain health. The combination of flavors and nutrients in this dish is both tasty and good for you. Pro Tips Choose Firm Eggplants: Select eggplants that are firm to the touch and have a smooth skin for the best texture and flavor. Customize Your Filling: Feel free to add other vegetables or proteins like chickpeas or spinach to the quinoa mixture for added nutrition and flavor. Feta Alternatives: If you want a dairy-free option, try using vegan feta or nutritional yeast for a cheesy flavor without the dairy. Serve with a Sauce: Drizzle a tahini or yogurt sauce over the stuffed eggplants for extra creaminess and flavor contrast. {{image_2}} You can swap quinoa for other grains if needed. Try using rice or millet for a gluten-free option. If you want a low-carb choice, use cauliflower rice. When it comes to filling, feel free to add other veggies. Spinach, mushrooms, or carrots work great. You can even use black beans for extra protein and flavor. Feta adds a nice touch, but you have more options. Try goat cheese or mozzarella for a milder taste. For a bolder flavor, use aged cheddar or even blue cheese. To spice it up, add some fresh herbs like basil or mint. A drizzle of balsamic glaze can also elevate the taste. If you enjoy heat, sprinkle on some chili flakes or paprika. You can grill or bake your stuffed eggplant. Grilling gives it a smoky flavor, while baking softens the eggplant nicely. For a different texture, consider using a slow cooker. Just place the stuffed eggplants in the cooker with a bit of water. Cook on low for about four hours. This method makes them very tender and flavorful. To keep your Mediterranean stuffed eggplant fresh, store leftovers in the fridge. First, let the eggplants cool down. Then, place them in an airtight container. This keeps moisture in and prevents them from drying out. It’s best to eat them within three days. If you have extra filling, store it separately. This method helps maintain the texture and flavor. If you want to save your stuffed eggplants for later, freezing is a great option. First, let them cool completely. Wrap each stuffed eggplant tightly in plastic wrap. Then, place them in a freezer-safe bag. This prevents freezer burn and keeps them fresh. You can freeze them for up to three months. When you are ready to eat, take them out and thaw overnight in the fridge. To reheat, place them in an oven set at 350°F (175°C) for about 25 minutes. This way, they will warm up nicely without getting soggy. Enjoy your delicious meal whenever you want! How long does it take to cook stuffed eggplant? It takes about 50 minutes to cook stuffed eggplant. You spend 20-25 minutes roasting the eggplant halves. The final baking takes another 10-15 minutes. Can I make this dish vegan? Yes, you can easily make this dish vegan. Simply skip the feta cheese or use a vegan cheese alternative. The filling is already packed with flavors from the vegetables and quinoa. Where to find kalamata olives? You can find kalamata olives at most grocery stores. They are usually in the olive or Mediterranean food aisle. You can also check specialty stores or online markets. Substitutes for feta cheese in recipes? If you need a substitute for feta cheese, try using goat cheese or vegan cheese. You can also use a mix of nuts and nutritional yeast for a creamy texture. What to serve with Mediterranean stuffed eggplant? Serve the stuffed eggplant with a fresh salad or warm pita bread. A side of tzatziki sauce adds a nice touch too. Best pairings for a complete meal Pair stuffed eggplant with roasted vegetables or a grain like couscous. A glass of white wine can enhance the flavors, making it a lovely meal. In summary, this dish combines eggplants, quinoa, and colorful veggies for a tasty meal. I showed you how to prepare, roast, and stuff the eggplants with ease. We discussed tips for perfect cooking and appealing presentation. Remember, you can switch ingredients and toppings for your taste. Storing leftovers and freezing portions extends your meal's life. Enjoy this healthy dish's vibrant flavors and benefits. It’s simple, fun, and perfect for sharing with others.

Mediterranean Stuffed Eggplant

Delicious eggplants filled with a savory mixture of quinoa, vegetables, and feta cheese.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Main Course
Cuisine Mediterranean
Servings 4
Calories 250 kcal

Ingredients
  

  • 2 large eggplants
  • 1 cup cooked quinoa
  • 1 medium red bell pepper, diced
  • 1 small zucchini, diced
  • 0.5 cup cherry tomatoes, halved
  • 0.5 cup kalamata olives, chopped
  • 0.25 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • 2 tablespoons fresh parsley, chopped
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • 1 teaspoon red pepper flakes (optional)

Instructions
 

  • Preheat the oven to 375°F (190°C). Slice the eggplants in half lengthwise and scoop out a portion of the flesh, leaving about 1/2 inch of the shell. Set the flesh aside in a bowl.
  • Brush the insides of the eggplant halves with olive oil and sprinkle with salt. Place them cut-side down on a baking sheet. Roast in the preheated oven for 20-25 minutes, or until tender.
  • While the eggplants are roasting, dice the reserved eggplant flesh into small pieces. Heat the remaining olive oil in a skillet over medium heat. Add the diced flesh, bell pepper, and zucchini. Sauté for about 5-7 minutes until softened.
  • Stir in the cherry tomatoes, kalamata olives, cooked quinoa, chopped parsley, oregano, and red pepper flakes (if using). Cook for an additional 2-3 minutes until everything is well combined and heated through. Season with salt and pepper to taste.
  • Remove the roasted eggplant halves from the oven and flip them over. Spoon the quinoa mixture into each half, pressing down gently to pack the filling.
  • Sprinkle the top with crumbled feta cheese. Return the stuffed eggplants to the oven and bake for another 10-15 minutes until the feta is slightly golden and the eggplants are heated through.
  • Carefully remove from the oven and let cool for a few minutes before serving.

Notes

Serve the stuffed eggplants on a platter, drizzled with a bit of olive oil and sprinkled with additional fresh parsley for a vibrant touch.
Keyword quinoa, stuffed eggplant, vegetarian