Description
This Healthy Quinoa Stuffed Eggplant recipe features tender roasted eggplant halves filled with a flavorful quinoa and vegetable mixture seasoned with Mediterranean spices. It’s a nutritious, wholesome, vegetarian main course perfect for a light dinner or side dish, with an optional touch of feta cheese for added richness.
Ingredients
Scale
Eggplant and Roasting
- 2 medium eggplants, halved lengthwise
- 2 tablespoons olive oil, divided
- Salt and black pepper to taste
Quinoa
- 1/2 cup quinoa, rinsed
- 1 cup vegetable broth or water
Vegetable Filling
- 1/2 small onion, diced
- 2 cloves garlic, minced
- 1 small zucchini, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 teaspoon cumin
- 1/4 teaspoon smoked paprika
- 2 tablespoons chopped fresh parsley or basil
Optional Topping
- 2 tablespoons crumbled feta cheese (optional)
Instructions
- Preheat Oven: Preheat your oven to 400°F (200°C) to prepare the eggplants for roasting.
- Prepare Eggplants: Scoop out the flesh from each eggplant half, leaving about a 1/2-inch border to create sturdy shells. Dice the scooped flesh and set it aside for the filling.
- Roast Eggplants: Brush the inside of the eggplant shells with 1 tablespoon of olive oil and season with salt and black pepper. Place them cut-side up on a baking sheet and roast for 20 to 25 minutes until they become tender.
- Cook Quinoa: While the eggplants roast, bring the vegetable broth to a boil in a saucepan. Add the rinsed quinoa, reduce the heat to low, cover, and simmer for about 15 minutes until all the liquid is absorbed. Fluff with a fork and set aside.
- Sauté Vegetables: Heat the remaining tablespoon of olive oil in a large skillet over medium heat. Sauté the diced onion and minced garlic for 2 to 3 minutes until fragrant. Add the diced zucchini and reserved eggplant flesh, cooking until softened, approximately 5 minutes.
- Add Seasoning and Tomatoes: Stir in the halved cherry tomatoes, cumin, and smoked paprika. Cook everything together for another 2 minutes to blend the flavors.
- Combine Quinoa and Herbs: Mix the cooked quinoa and chopped fresh parsley or basil into the vegetable mixture. Adjust the seasoning with salt and black pepper according to taste.
- Stuff Eggplants: Spoon the quinoa and vegetable filling evenly into the roasted eggplant shells. Sprinkle crumbled feta cheese on top if desired.
- Final Baking: Return the stuffed eggplants to the oven and bake for an additional 10 minutes to heat everything through and melt the cheese slightly.
- Serve: Serve the stuffed eggplants warm, garnished with extra fresh herbs for a vibrant presentation.
Notes
- This recipe can easily be made vegan by omitting the feta cheese.
- The dish is hearty enough to serve as a main course or can be presented as an accompaniment side dish.
- Use vegetable broth for richer flavor or water for a lighter option when cooking quinoa.
- Fresh herbs like parsley or basil enhance freshness; you can substitute with cilantro or mint if preferred.
