Vegetarian Stuffed Eggplant Recipe
User Reviews
5
-
Prep Time
15 mins
-
Cook Time
50 mins
-
Cooling time for eggplants
15 mins
-
Total Time
1 hr 20 mins
-
Servings
4 servings
-
Calories
331 kcal
-
Course
Main Course
-
Cuisine
Mediterranean
Vegetarian Stuffed Eggplant Recipe
Description
The Vegetarian Stuffed Eggplant Recipe centers on roasting halved globe eggplants until their flesh collapses and the skin crisps slightly on the bottom, giving a tender texture suitable for stuffing. The bulgur wheat pilaf filling incorporates sauteed onion and green pepper with tomato paste and ground cumin, mixed with coarse bulgur, fresh tomato cubes, and chickpeas, providing a hearty and textured stuffing. The pilaf is cooked in water or vegetable stock until tender and seasoned well, complementing the eggplants' mild flavor.
The roasting technique, including salting and squeezing the eggplant to remove moisture before baking face down, helps develop a soft interior and golden bottom. Serving the stuffed eggplants with a drizzle of tahini yogurt sauce adds a creamy, tangy contrast. Fresh Italian parsley sprinkled on top brightens the dish with herbal freshness. This recipe suits vegetarians seeking a filling entrée with satisfying textures and flavors from bulgur, chickpeas, and roasted eggplant.
Practical tips include making the eggplants a day ahead to save time, storing baked stuffed eggplants up to four days in the fridge, and reheating them gently. The recipe also notes freezing is not recommended due to eggplant texture loss. For gluten-free variations, substituting bulgur with lemon quinoa works well. The pilaf and eggplant can be prepared separately in advance to ease assembly and cooking timing.
Ingredients
For The Eggplants
- 4 eggplant cut vertically in half, large globe variety
- 2 teaspoon kosher salt
- 4 tablespoons olive oil
For The Bulgur Wheat Pilaf
- 2 tbsp vegetable oil or butter
- 1 onion medium sized/chopped (approximately 1 cup)
- 1 green pepper seeded - (jalapeno or a small bell pepper would work) approximately 1/2 cup
- 2 tbsp tomato paste
- 1 teaspoon cumin ground
- 1 cup bulgur both coarse and extra coarse bulgur would work for this recipe, coarse
- 1 tomato cut into small cubes (approximately 1 cup, fresh
- 1 chickpeas drained and rinsed, canned
- 2 cups water or you can use vegetable stock, boiling
- 1 teaspoon salt
- 1/4 teaspoon black pepper ground
Optional
- 1 cup tahini yogurt sauce to drizzle
- ¼ cup Italian parsley roughly chopped
Instructions
To Roast Eggplant Halves:
- Rinse eggplant under cold water and dry with a kitchen towel or paper towels.
- Cut eggplant in half lengthwise. Then using the tip of a knife, score the flesh into a diamond cross-hatch pattern going about an inch deep making sure to not pierce the skin.
- Transfer the eggplant halves cut side up onto a sheet pan lined with parchment paper or aluminum foil. Season evenly with the kosher salt. Let them sit for 30 minutes on the sheet pan.
- Preheat the oven to 400 degrees F (or 200 degrees C).
- Over a kitchen sink, gently squeeze the eggplants to get the extra moisture out. Pat-dry the cut face of the eggplants using a paper towel.
- Brush the halves evenly with olive oil. Arrange eggplants face down on the baking sheet. Bake in the preheated oven for 45-60 minutes or until the eggplant collapses and the bottom side turns golden brown.
- Let it cool on the counter for at least 20 minutes. Turn the cut side up and transfer them onto a serving platter to stuff.
To Make The Stuffing:
- While the eggplant halves are roasting, make the bulgur pilaf. Heat olive oil in a medium saucepan over medium heat. Add in onion and pepper and saute until translucent, 4 minutes. Add in tomato paste and stir constantly for a minute or until thoroughly incorporated into the vegetables and thickened.
- Add in ground cumin, coarse bulgur, tomatoes, chickpeas, and water (or stock). Season with salt and pepper.
- Give it a stir, bring it to a boil, put the lid on, turn down the heat to low. Let it simmer for 10-12 minutes or until most of the liquid is absorbed.
- Off the heat, let it to rest for 10 minutes (with the lid on) and fluff it with a fork.
To Assemble:
- Fill each roasted eggplant half with bulgur pilaf.
- Sprinkle with parsley and drizzle with tahini yogurt sauce if using. Serve immediately.
Notes
- Roast eggplant halves a day in advance and store in an airtight container to save time.
- Reheat stuffed eggplants in a 300°F oven for 10-15 minutes until warmed through.
- For gluten-free option, substitute bulgur with lemon quinoa for the filling.
- Store baked stuffed eggplants in the refrigerator for up to four days; bring to room temperature before storing.
- Freezing is discouraged as eggplant texture deteriorates when frozen.
- You can assemble eggplants and pilaf separately ahead of time and combine before serving.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 331 kcal
% Daily Value*
| Calories | 331kcal | 17% |
| Carbohydrates | 32g | 11% |
| Protein | 5g | 10% |
| Fat | 22g | 34% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 15g | 75% |
| Sodium | 1825mg | 76% |
| Potassium | 343mg | 7% |
| Fiber | 8g | 32% |
| Sugar | 3g | 6% |
| Vitamin A | 616IU | 12% |
| Vitamin C | 15mg | 17% |
| Calcium | 39mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
