Easy Mediterranean Quinoa Stuffed Eggplant

A Healthy, Flavorful, and Easy Recipe

If you're looking for a nutrient-packed, satisfying, and effortless meal, Mediterranean quinoa stuffed eggplant is a fantastic choice. This dish is loaded with fiber, plant-based protein, and vibrant Mediterranean flavors, making it a great option for a balanced diet. Plus, it’s versatile—you can easily add extra protein to customize it to your preference.

Why This Stuffed Eggplant Is a Healthy Choice

Eggplant is a low-calorie vegetable rich in antioxidants and fiber, supporting digestion and heart health. Quinoa provides complete plant-based protein, while sun-dried tomatoes, chickpeas, and feta add Mediterranean-inspired nutrients and flavors. This dish is a perfect balance of protein, healthy fats, and complex carbohydrates.

How Easy Is It to Make?

This recipe is simple and quick, requiring minimal prep and just a few ingredients. Here’s how to make it:

  1. Prepare the eggplant – Slice eggplant in half, scoop out some flesh, and roast until tender.

  2. Make the filling – Cook quinoa, then mix it with sun-dried tomatoes, chickpeas, feta, and fresh herbs.

  3. Stuff and bake – Fill the roasted eggplant halves with the quinoa mixture, bake briefly, and enjoy!

Mediterranean Quinoa Stuffed Eggplant

Recipe

 

Ingredients:

  • 2 medium eggplants
  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth
  • 1 cup cherry tomatoes, halved
  • 1 bell pepper, diced
  • 1 small red onion, diced
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • Salt and pepper to taste
  • 2 tablespoons olive oil
  • Fresh parsley or cilantro for garnish

Instructions:

  1. Preheat your oven to 375°F (190°C). Cut the eggplants in half lengthwise and scoop out some of the flesh to create a boat, leaving about a half-inch of the flesh. Chop the scooped-out flesh and set aside.
  2. In a medium saucepan, cook the quinoa in vegetable broth according to package instructions, usually about 15 minutes.
  3. In a skillet, heat olive oil over medium heat. Add the diced onion and garlic, cooking until fragrant. Add the chopped eggplant flesh, cherry tomatoes, and diced bell pepper. Sauté until softened, about 5-7 minutes.
  4. Stir in the cooked quinoa, oregano, cumin, salt, and pepper. Mix well until all ingredients are combined.
  5. Fill each eggplant half with the quinoa mixture, pressing down slightly to pack it in. Place the stuffed eggplants on a baking sheet and bake for 25-30 minutes until the eggplants are tender.
  6. Garnish with fresh parsley or cilantro before serving.

Nutrition Facts (Per Serving)

250 calories

10g of protein

8g of fat

35g of carbohydrates

5g of fiber.