Mediterranean Stuffed Eggplant

MainVegetarian
Written By Fayte Investments LLC

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This Mediterranean stuffed eggplant recipe is a perfect balance of flavors and nutrients, with ingredients that work synergistically to enhance their health benefits!

Servings: 4
Prep Time: 20 minutes
Cook Time: 45 minutes

Ingredients:

  • 2 medium eggplants (rich in fiber and nasunin, an antioxidant that benefits from pairing with healthy fats)

  • 1 cup cooked quinoa (a complete protein that adds fiber and enhances overall nutrient absorption)

  • 1 can (15 oz) chickpeas, drained and rinsed (provides plant-based protein and fiber, paired with vitamin C for better iron absorption)

  • 1/2 cup cherry tomatoes, halved or chopped sundried tomatoes (rich in vitamin C, which boosts iron absorption from chickpeas & quinoa)

  • 2 tbsp extra virgin olive oil (healthy fat that enhances the absorption of eggplant’s fat-soluble antioxidants)

  • 1 small red onion, finely chopped (rich in antioxidants and pairs well with garlic and tomatoes for a boost in immunity)

  • 2 cloves garlic, minced (anti-inflammatory and immune-boosting, synergizes with tomatoes and eggplant)

  • 1 tsp cumin (aids digestion and works with garlic for anti-inflammatory effects)

  • 1/2 tsp smoked paprika (rich in antioxidants, works well with cumin for an anti-inflammatory boost)

  • 1/4 cup feta cheese, crumbled (optional) (rich in calcium, pairs well with vitamin K from parsley for bone health)

  • 1/4 cup fresh parsley, chopped (vitamins C and K, enhance iron absorption and adds flavor)

  • Juice of 1/2 lemon (high in vitamin C, helps absorb iron from chickpeas and quinoa)

  • Salt and pepper to taste

Instructions:

  1. Prepare the eggplants: Preheat the oven to 400°F (200°C). Slice the eggplants in half lengthwise and scoop out the flesh and reserve for later, leaving about 1/4 inch around the edges to create a shell. Brush the insides with 1 tablespoon of olive oil, season with salt and pepper, and place them cut-side down on a baking sheet. Roast for 25 minutes or until fork tender.

  2. Prepare the filling: While the eggplants are roasting, heat the remaining 1 tablespoon of olive oil in a pan over medium heat. Add the onion and sauté until softened. Stir in the garlic, cumin, and smoked paprika and cook for another minute until fragrant.

  3. Add the chickpeas, cherry tomatoes, and the scooped-out eggplant flesh (chopped). Cook for 5-7 minutes until everything is softened. Stir in the quinoa, season with salt and pepper, and remove from heat and mix in feta and parsley.

  4. Assemble the stuffed eggplants: Once the eggplant shells are roasted, flip them over and fill them with the quinoa-chickpea mixture. Return to the oven and bake for another 10-15 minutes.

  5. Finish and garnish: Remove the eggplants from the oven and drizzle with lemon juice and sprinkle with fresh parsley.

  6. Serve warm, either as a main dish or a hearty side.

Nutrient Synergy:

  • Eggplant + Olive Oil: The fat-soluble antioxidants in eggplant, especially nasunin, are better absorbed with the healthy fats from olive oil. [1]

  • Chickpeas + Lemon: The vitamin C from lemon juice helps absorb the iron from chickpeas, boosting the bioavailability of plant-based iron.[2]

  • Quinoa + Chickpeas: Together, they form a complete protein, providing all essential amino acids, making this dish a great plant-based source of protein.[3]

  • Garlic + Onion: Both contain sulfur compounds that enhance each other's antioxidant and immune-boosting properties. Higher bioaccessibility of iron and zinc from quinoa in the presence of garlic and onion[4]

  • Parsley + Lemon: The combination of vitamin C from parsley and lemon further boosts iron absorption, making this dish nutritionally powerful.[1]

recipe tools/ingredients:

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    1. Jiménez-Sánchez A, Martínez-Ortega AJ, Remón-Ruiz PJ, Piñar-Gutiérrez A, Pereira-Cunill JL, García-Luna PP. Therapeutic Properties and Use of Extra Virgin Olive Oil in Clinical Nutrition: A Narrative Review and Literature Update. Nutrients. 2022 Mar 31;14(7):1440. doi: 10.3390/nu14071440. PMID: 35406067; PMCID: PMC9003415.

    2. Doumani N, Severin I, Dahbi L, Bou-Maroun E, Tueni M, Sok N, Chagnon MC, Maalouly J, Cayot P. Lemon Juice, Sesame Paste, and Autoclaving Influence Iron Bioavailability of Hummus: Assessment by an In Vitro Digestion/Caco-2 Cell Model. Foods. 2020 Apr 10;9(4):474. doi: 10.3390/foods9040474. PMID: 32290180; PMCID: PMC7230787.

    3. Hertzler SR, Lieblein-Boff JC, Weiler M, Allgeier C. Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Function. Nutrients. 2020 Nov 30;12(12):3704. doi: 10.3390/nu12123704. PMID: 33266120; PMCID: PMC7760812.

    4. Gautam S, Platel K, Srinivasan K. Higher bioaccessibility of iron and zinc from food grains in the presence of garlic and onion. J Agric Food Chem. 2010 Jul 28;58(14):8426-9. doi: 10.1021/jf100716t. PMID: 20597543.

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