Mediterranean Baked Stuffed Eggplant Recipe
Discover our Vegan Mediterranean Stuffed Eggplants recipe: a delightful blend of aromatic herbs, fresh vegetables, and tahini sauce, baked to perfection. A must-try for a wholesome meal
Servings: 4 servings
Calories: 352kcal
Equipment
- Large saucepan (affiliate link)
- Rectangular Baking Tray (affiliate link)
- Parchment Paper (affiliate link)
Ingredients
- 2 eggplants medium, about 1 pound each
- 1 onion medium, finely chopped, or red onion
- 8 tablespoons hemp seeds hulled, or cooked quinoa or couscous
- 3 cloves garlic minced
- 3 tomatoes plum, diced, or canned no-salt-added
- 1 red bell pepper medium
- 10 Kalamata olives large, pitted , quartered, or stuffed green olives
- 1 teaspoon thyme or dill, dry or chopped. Divided
- 1 tablespoon oregano dried. Divided
- ½ teaspoon cumin ground . Divided
- ¼ cup flat-leaf parsley chopped fresh
- 1 teaspoon kosher salt
Optional
- 2 tablespoons olive oil extra-virgin, divided optional. Ignore if following a WFPB diet, simply use water to sautée
Optional to garnish
- 4 tablespoons maple tahini sauce or mix of lemon, tahini sauce, salt, and water.
- 2 tablespoons pomegranate seeds
Instructions
- Preheat Oven: Adjust the oven rack to the top third position and set to 400 °F (200 ºC). Prepare a baking tray with aluminum foil.
- Slice the eggplants vertically, keeping the stem and skin intact. Place them face-up on a spacious baking tray. Sprinkle roughly ¼ teaspoon of salt and pepper over each half. Allow them to "sweat" for 20 minutes. This salting process not only flavors the eggplant but also extracts extra moisture to prevent sogginess and reduces seed bitterness.
- Combine herbs and spices. Mi half the oregano, thyme, and cumin in a small bowl
- Oil & Bake: Pat dry the surface of the eggplant with a paper towel. Rub half the herbs mixture, Drizzle 1 tablespoon of oil on the eggplant halves. Place face-up on the tray and bake for 30 minutes.
- Prepare Filling: In a pan over medium-high heat, add oil. Sauté onions for 3-4 minutes. Add garlic, tomatoes, red bell pepper, herbs, and cumin mixture, stirring for a minute. Cook for 10 minutes. Mix in parsley and olives.
Assemble
- Stuff. On the same baking sheet, gently press the eggplant's flesh to create a cavity for the filling. Fill each eggplant with the hemp seeds and vegetable mix. Sprinkle with pomegranate seeds. Broil at 425 ºF (about 220 ºC) for 3 minutes.
- Serve: After broiling, transfer them to a serving dish, garnish with chopped parsley, and, if desired, drizzle with tahini sauce and add more pomegranate seeds. Enjoy!
Video
Notes
STORAGE & REHEATING
Fridge Storage:
- Cool baked stuffed eggplant fully.
- Place in an airtight container or wrap each half in plastic or foil.
- Keep refrigerated for 3-4 days. Reheating from Fridge:
- Oven: Preheat to 350°F (175°C), cover eggplants with foil, and warm for 15-20 minutes.
- Microwave: Heat for 2-3 minutes, but oven retains better texture. Freezing:
- Cool eggplants, wrap each half, and store in a labeled freezer bag.
- Freeze for up to 2-3 months. Reheating from Frozen:
- Ideally, thaw overnight in the fridge.
- Reheat as per fridge instructions. If still frozen, oven heat for 30-35 minutes with foil cover. Meal Prep Tip:
- Make filling ahead and refrigerate for up to 2 days.
- On serving day, stuff and bake eggplant halves for a quick, fresh meal. GUS' TOP TIPS
- Cool baked stuffed eggplant fully.
- Place in an airtight container or wrap each half in plastic or foil.
- Keep refrigerated for 3-4 days. Reheating from Fridge:
- Oven: Preheat to 350°F (175°C), cover eggplants with foil, and warm for 15-20 minutes.
- Microwave: Heat for 2-3 minutes, but oven retains better texture. Freezing:
- Cool eggplants, wrap each half, and store in a labeled freezer bag.
- Freeze for up to 2-3 months. Reheating from Frozen:
- Ideally, thaw overnight in the fridge.
- Reheat as per fridge instructions. If still frozen, oven heat for 30-35 minutes with foil cover. Meal Prep Tip:
- Make filling ahead and refrigerate for up to 2 days.
- On serving day, stuff and bake eggplant halves for a quick, fresh meal. GUS' TOP TIPS
- Sweating the Eggplant: Sprinkle salt on sliced eggplants and let sit for 20-30 minutes. Pat dry to remove bitterness and enhance texture.
- Roasting for Flavor: Season eggplants before roasting for deep flavor absorption. Roast until tender for a creamy, babaganoush-like consistency.
- Broiling Tip: For a golden finish, broil eggplants under high heat for 2-3 minutes.
Nutrition
Calories: 352kcal | Carbohydrates: 26g | Protein: 15g | Fat: 23g | Saturated Fat: 2g | Polyunsaturated Fat: 12g | Monounsaturated Fat: 8g | Sodium: 752mg | Potassium: 903mg | Fiber: 11g | Sugar: 13g | Vitamin A: 2312IU | Vitamin C: 64mg | Calcium: 119mg | Iron: 6mg