Mediterranean Calabrian Stuffed Eggplant

This Mediterranean Calabrian Stuffed Eggplant is a flavorful and bold cuisine of Southern Italy. We prepare this stuffed eggplant with roasted eggplants, quinoa, cherry tomatoes, Kalamata olives, Calabrian chili paste, feta cheese, capers, garlic, onion, parsley, oregano, and extra-virgin olive oil. This stuffed eggplant contains approximately 320 calories and provides a good source of fiber, healthy fats, and plant-based nutrients. We prepare this stuffed eggplant in just over one hour. This stuffed eggplant is perfect for wholesome family dinners, meal prep, entertaining guests, vegetarian meals, Mediterranean diet plans, and special occasions. This dish can be refrigerated for more than 4 days and frozen for not less than 3 months for convenient make-ahead meals. You can serve this stuffed eggplant with Greek Village Salad, Lemon Herb Couscous, Garlic Quinoa Pilaf, Mediterranean Baked Fish, or Roasted Zucchini.

STATS:

• Course: Main Course, Side Dish
• Calories: 320 kcal
• Diet: Mediterranean, Vegetarian
• Prep Time: 20 minutes
• Cuisine: Mediterranean, Italian
• Cook Time: 45 minutes
• Portion Size: 1 stuffed eggplant half
• Cooking Mode: Oven
• Total Servings: 4
• Difficulty Level: Moderate
• Total Time: 1 hour 5 minutes

TOOLS:

• Knife
• Cutting board
• Spoon
• Tray
• Bowl
• Skillet
• Measuring cups and spoons
• Baking paper
• Oven

INGREDIENTS:

EGGPLANT:

• 2 large eggplants
• 2 tbsp olive oil
• ½ tsp sea salt
• ¼ tsp black pepper

FILLING:

• One tbsp. olive oil
• One onion
• 2 garlic pieces
• 1 cup quinoa
• ½ cup cherry tomatoes
• ⅓ cup Kalamata olives
• Calabrian chili paste, two tbsp.
• ¼ cup feta cheese
• 2 tbsp capers
• 2 tbsp parsley
• 1 tsp oregano
• ½ tsp smoked paprika
• ¼ tsp black pepper
• ¼ tsp sea salt

GARNISHES:

• 2 tbsp parsley
• 1 tbsp lemon zest
• 1 tbsp olive oil

INGREDIENT NOTES AND THEIR SUBSTITUTIONS:

EGGPLANT:

• Eggplant creates the tender and creamy base to this stuffed dish. As a replacement, you can use zucchini boats.

QUINOA:

• We use quinoa to give a fiber content to this filling. Alternatively, you can use brown rice, farro, bulgur wheat, or couscous.

CALABRIAN CHILI PASTE:

• Calabrian chili paste provides the spicy and slightly smoky Southern Italian flavor. You can alternate it with harissa, sambal oelek, crushed red pepper flakes, or another chili paste.

KALAMATA OLIVES:

• Kalamata olives deliver a rich and salty Mediterranean taste. As an alternative, you can use green olives, black olives, or additional capers.

FETA CHEESE:

• We use feta cheese to provide a creamy texture. Instead, you may use goat cheese, ricotta salata, or dairy-free feta cheese.

CAPERS:

• Capers provide a briny and savory flavor. Alternatively, you can use chopped olives or pickled peppercorns.

OLIVE OIL:

• Olive oil delivers nutritious fats and authentic Mediterranean richness to the dish. As a further choice, you could use light vegetable oil.

PARSLEY:

• Parsley gives freshness and a bright herbal flavor to the finished dish. As a substitute, you can use basil, mint, or cilantro.

INSTRUCTIONS:

1. Warm the empty oven to 400°Fahrenheit.
2. We score the flesh of all the eggplant halves.
3. Coat it with olive oil and garnish with pepper and salt.
4. Put them cut-side down on a tray.
5. Roast till it is softer, for about twenty-five minutes.
6. Bring the dish out of the oven & leave it cool somewhat.
7. Remove from the oven and cool slightly.
8. We scoop out the flesh with a half-inch margin.
9. Then slice the eliminated flesh and put it aside.
10. In a pan, we preheat the olive oil.
11. Cook the onion till it becomes softer, for almost five minutes.
12. Put the garlic in and cook for almost half a second.
13. Mix in pepper, chopped eggplant flesh, salt, tomatoes, paprika, olives, oregano, and capers.
14. Cook for almost seven minutes.
15. Include Calabrian chili paste and quinoa, and cook them for almost two minutes.
16. Bring it out of the flame and whisk in parsley and feta cheese.
17. Add the prepared mixture to all the eggplant shells.
18. To keep the filler in position, softly press.
19. Put the stuffed eggplants back in the oven and bake till they are golden, for about fifteen minutes.
20. Garnish with lemon zest and parsley.
21. We drizzle the olive oil and serve them hot.

TIPS:

• Include the toasted pine nuts for an additional crunchy texture.
• We utilize glossy and firm eggplants for a perfect texture.
• Before roasting, salt the eggplants to eliminate the bitter taste.
• We drizzle the fresh lemon juice to provide a bright texture.

SERVING SUGGESTIONS:

GRAIN DISHES:

• Lemon Herb Couscous
• Garlic Quinoa Pilaf
• Herbed Farro
• Bulgur Wheat Salad
• Brown Rice Pilaf

MEDITERRANEAN SALADS:

• Greek Village
• Cucumber Tomato
• Chickpea Parsley
• Arugula Lemon
• Mediterranean Bean

PROTEINS:

• Grilled Lemon Chicken
• Herb-Marinated Shrimp
• Mediterranean Baked Fish
• Garlic Lamb Kebabs
• Grilled Turkey Skewers

VEGETABLES:

• Roasted Zucchini
• Garlic Green Beans
• Sautéed Spinach
• Roasted Cauliflower
• Marinated Artichokes

DIPS AND SAUCES:

• Tzatziki Sauce
• Hummus
• Roasted Red Pepper Dip
• Garlic Yogurt Sauce
• Olive Tapenade

STORAGE INFORMATION:

FRIDGE:

• Put this eggplant in a tight box and stock it for just four days.

FREEZER:

• Store this stuffed eggplant for nearly 60-90 days.

FAQs:

Will we prepare this stuffed eggplant earlier?

• Yes, you can make this stuffed eggplant twenty-four hours earlier, as it freezes for about three months.

Could we prepare this stuffed eggplant vegan?

• Yes, you can use a plant-based element instead of feta cheese or skip it to make this stuffed eggplant non-dairy.

Which element could we utilize as a replacement for quinoa?

• You can use brown rice, bulgur, farro, barley, or couscous.

NUTRITIONAL FACTS:

Calories: 320 kcal

Total Carbs: 28 g

Net Carbs: 20 g

Fiber: 8 g

Sugar: 9 g

Portion Size: 1 stuffed eggplant half

Fat: 16 g

Protein: 10 g

Sodium: 560 mg