Mediterranean Rice-Stuffed Eggplant
Delve into the flavors of the Mediterranean with this delightful Rice-Stuffed Eggplant recipe. Tender roasted eggplant halves are filled with a savory mixture of brown rice, sautéed vegetables, and sunflower seeds, all enhanced by fresh herbs and zesty lemon juice. This dish is perfect as a hearty one-dish meal, providing a wonderful blend of textures and vibrant flavors. Great for sharing with family and friends, this healthy option is as satisfying as it is nourishing. Enjoy the aroma of garlic and herbs while you prepare this comforting dish that’s vegan-friendly and easily made gluten-free by choosing the right rice.
4
Servings
180
Calories
13
Ingredients
Ingredients
Eggplants
2 (Cut in half lengthwise)
Onion
1 cup (Minced)
Garlic cloves
2 (Minced)
Celery
1 stalk (Minced)
Sunflower seeds
1/4 cup (Raw or lightly toasted)
Olive oil
2-3 tablespoons (For sautéing and drizzling)
Cooked brown rice
2 1/2 cups (Cooked according to package instructions)
Mint
1-2 teaspoons (Dried or finely chopped fresh)
Lemon
1 (Juice of)
Fresh parsley
1/4 cup (Chopped)
Salt
To taste
Pepper
To taste
Feta cheese
To taste (Crumbled)
Instructions
1
Preheat your oven to 350°F (175°C).
2
Prepare the eggplants by cutting them in half lengthwise. Place them on a lightly oiled baking tray, cut side down, and roast in the preheated oven for 20-25 minutes, or until the flesh is tender.
3
While the eggplants are roasting, heat the olive oil in a medium saucepan over medium heat. Add the minced onion, garlic, celery, and sunflower seeds. Sauté the mixture for about 5-7 minutes until the onions are soft and translucent.
4
In a medium bowl, combine the cooked brown rice, sautéed vegetable mixture, dried or fresh mint, lemon juice, chopped parsley, salt, and pepper. Mix well to incorporate all the flavors.
5
Once the eggplants are done baking, carefully remove them from the oven. Use a spoon to scoop out the flesh, creating hollow sections in each half for the stuffing. Add the scooped eggplant flesh to the rice and vegetable mixture, stirring to combine.
6
Spoon the rice mixture into each hollowed eggplant half until they are generously filled.
7
Return the stuffed eggplants to the oven and bake for an additional 10 minutes to heat through.
8
Before serving, sprinkle with crumbled feta cheese to taste.
9
Enjoy your Mediterranean Rice-Stuffed Eggplant warm, garnished with any leftover parsley or mint.
Nutrition Information
7.5g
Fat
22.5g
Carbs
5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Rice-Stuffed Eggplant?
It is a savory dish featuring roasted eggplant halves filled with a mixture of brown rice, sautéed vegetables, and sunflower seeds, seasoned with fresh herbs and lemon juice.
Is this recipe suitable for vegetarians?
Yes, this recipe is vegetarian as it consists of plant-based ingredients and feta cheese.
Can this eggplant recipe be made vegan?
Yes, the recipe can be made vegan by simply omitting the feta cheese or using a vegan cheese substitute.
Is Mediterranean Rice-Stuffed Eggplant gluten-free?
Yes, this recipe is gluten-free as long as you ensure the brown rice used is processed in a gluten-free environment.
How many calories are in one serving?
There are approximately 180 calories per serving.
What is the recommended oven temperature?
The oven should be preheated to 350°F (175°C).
How many eggplants do I need for this recipe?
The recipe requires 2 eggplants, which are cut in half lengthwise.
How long should I roast the eggplants initially?
Roast the eggplant halves for 20-25 minutes or until the flesh is tender.
What vegetables are included in the stuffing?
The stuffing includes minced onion, garlic, and celery.
What type of rice is used in this dish?
The recipe calls for 2 1/2 cups of cooked brown rice.
What herbs are used for seasoning?
The dish is seasoned with fresh parsley and either dried or fresh mint.
Are there nuts or seeds in this recipe?
Yes, the recipe includes 1/4 cup of raw or lightly toasted sunflower seeds.
How much olive oil is required?
You will need 2-3 tablespoons of olive oil for sautéing and drizzling.
What do I do with the eggplant flesh after roasting?
Scoop out the tender flesh and stir it into the rice and vegetable mixture for the stuffing.
How long do I bake the eggplants after stuffing them?
Bake the stuffed eggplants for an additional 10 minutes to ensure they are heated through.
How much protein is in each serving?
Each serving contains 5g of protein.
What is the carbohydrate content per serving?
There are 22.5g of carbohydrates per serving.
How much fat does one serving contain?
Each serving contains 7.5g of fat.
How many servings does this recipe provide?
This recipe yields 4 servings.
What is the suggested garnish for this dish?
Garnish with crumbled feta cheese and any remaining fresh parsley or mint.
What is the category of this recipe?
It is categorized as a One Dish Meal.
How should I prepare the onion and garlic?
Both the onion (1 cup) and the 2 garlic cloves should be minced.
Is lemon juice used in this recipe?
Yes, the juice of one lemon is mixed into the stuffing to add a zesty flavor.
Can I use white rice instead of brown rice?
While the recipe specifies brown rice for its texture and health benefits, white rice can be used as a substitute.
What is the total number of ingredients?
There are 13 ingredients used in this recipe.
How should the eggplants be placed on the baking tray?
Place the eggplant halves cut side down on a lightly oiled baking tray for the initial roasting.
What flavor profile can I expect?
Expect a vibrant Mediterranean flavor profile with garlic, herbs, citrus, and savory roasted eggplant.
Is the celery minced or chopped?
The recipe recommends mincing one stalk of celery.
Do I need to salt and pepper the dish?
Yes, salt and pepper should be added to the stuffing mixture to taste.
Is this recipe considered healthy?
Yes, it is a nourishing, fiber-rich, and low-calorie option suitable for a healthy lifestyle.