Eggplant, also known as aubergine, is a versatile vegetable that absorbs flavors beautifully, making it a favorite ingredient in many cuisines. This baked stuffed eggplant recipe combines tender roasted eggplant slices, a savory minced meat filling, and a layer of melted cheese to create a dish that’s as comforting as it is nutritious. Whether you’re cooking for a family dinner or hosting guests, this recipe is sure to impress with its rich flavors and elegant presentation.
In addition to its deliciousness, this dish is perfect for those seeking a low-carb meal option. With lean protein, plenty of vegetables, and a minimal carb count, it’s a great choice for maintaining healthy blood sugar levels.
Ingredients
Eggplants
- Eggplants: 4 medium-sized
- Olive oil: 4-5 tablespoons
- Paprika: To taste
- Salt and pepper: To taste
Filling
- Lean minced meat: 500 g
- Tomatoes: 3 (blended into a smooth puree)
- Red pepper: 1 (diced)
- Onion: 1 (chopped)
- Water: 200 ml
- Olive oil: A drizzle
- Tomato paste: 25 g
- Garlic: 4 cloves (minced)
- Chili flakes (optional): To taste
- Spices: To taste (e.g., paprika, cumin, or dried herbs)
- Salt and pepper: To taste
Garnishing
- Light grated cheese: 150 g
- Fresh parsley: 2-3 sprigs (chopped)
Directions
Step 1: Prepare the Eggplants
- Trim and peel: Wash the eggplants and trim off the tops. Peel the sides of each eggplant in alternating stripes to create a striped pattern. This allows the eggplants to cook evenly while retaining some firmness.
- Slice lengthwise: Cut the eggplants lengthwise into four thin slices each.
- Season and oil: In a small bowl, combine olive oil with paprika, salt, and pepper. Brush both sides of each eggplant slice with the flavored oil mixture.
- Bake: Arrange the eggplant slices on a baking tray lined with parchment paper. Bake in a preheated oven at 200°C for 30 minutes, flipping halfway through to ensure even cooking.
Step 2: Prepare the Filling
- Blend the tomatoes: Roughly chop the tomatoes and blend them until smooth to create a fresh tomato puree.
- Sauté the aromatics: Heat a drizzle of olive oil in a non-stick pan over medium heat. Add the chopped onion and minced garlic, sautéing until fragrant and golden.
- Cook the meat: Add the minced meat to the pan, breaking it up with a spoon as it cooks. Stir until the meat is browned and fully cooked.
- Add the vegetables and seasonings: Stir in the diced red pepper, tomato puree, and tomato paste. Season with salt, pepper, chili flakes (if using), and your choice of spices (e.g., paprika or cumin).
- Simmer: Add 200 ml of water and let the mixture simmer for about 5 minutes, allowing the flavors to meld and the sauce to thicken slightly.
Step 3: Stuff the Eggplants
- Layer the base slices: Place half of the baked eggplant slices onto a clean baking tray. These will serve as the base for the stuffed eggplants.
- Add the filling: Spoon the minced meat mixture generously onto each eggplant slice, spreading it evenly.
- Top with cheese: Sprinkle a layer of grated light cheese over the filling.
- Cover with top slices: Take the remaining eggplant slices and place them over the filled ones to form a “sandwich.” Press down lightly to secure the layers.
Step 4: Final Bake
- Bake again: Return the stuffed eggplants to the preheated oven and bake for an additional 15 minutes at 200°C. This will melt the cheese and allow the flavors to combine further.
Step 5: Garnish and Serve
- Add fresh parsley: Once the stuffed eggplants are cooked, remove them from the oven and garnish with freshly chopped parsley for a pop of color and flavor.
- Serve warm: Serve the dish hot, either as a main course or a hearty side dish.
Cooking Tips
- Choose the right eggplants: Select medium-sized eggplants that are firm and smooth. Smaller eggplants tend to have fewer seeds and a milder flavor.
- Prevent bitterness: If your eggplants are on the older side, sprinkle the slices with salt and let them sit for 15-20 minutes before brushing with oil. This draws out any bitterness.
- Customize the spices: Experiment with spices like cumin, coriander, or oregano to tailor the flavor to your liking.
- Make it vegetarian: Substitute the minced meat with a plant-based alternative, such as lentils or crumbled tofu, for a vegetarian-friendly version.
Substitutions and Variations
- Meat substitutes: Use ground turkey or chicken for a lighter version or try a plant-based mince for a vegetarian option.
- Cheese alternatives: Swap the light cheese with mozzarella, feta, or a dairy-free cheese substitute, depending on your preference.
- Extra vegetables: Add grated zucchini or diced mushrooms to the filling for extra nutrition.
- Low-carb option: Replace the tomato paste with a low-sugar variety or reduce the amount of blended tomatoes to minimize carbs.
FAQs
1. Can I make this dish ahead of time?
Yes, this recipe is perfect for meal prep. You can prepare the eggplants and filling a day in advance. Assemble the stuffed eggplants and store them in the fridge, then bake them just before serving.
2. What can I serve with stuffed eggplants?
Stuffed eggplants pair well with a fresh green salad, a side of steamed vegetables, or a serving of rice or quinoa.
3. Can I freeze stuffed eggplants?
Yes, you can freeze the baked stuffed eggplants in an airtight container for up to three months. Reheat them in the oven at 180°C until heated through.
4. How do I prevent the eggplants from becoming soggy?
Make sure to bake the eggplant slices before stuffing them to remove excess moisture. Also, avoid overloading the filling with liquid.
Nutritional Information (Per Serving, Approximate)
- Calories: 250 kcal
- Protein: 18 g
- Carbohydrates: 12 g
- Fat: 15 g
- Fiber: 5 g
- Sodium: 400 mg
- Vitamins: High in Vitamin C and Vitamin B6 from the eggplants and peppers
Conclusion
This stuffed eggplant recipe is truly a treasure, offering a delicious blend of flavors, textures, and nutrients in every bite. The tender roasted eggplant slices, savory minced meat filling, and melted cheese make this dish a comforting and satisfying meal for any occasion. Easy to prepare and packed with wholesome ingredients, it’s a fantastic way to enjoy the versatility of eggplants while delighting your taste buds.