Embark on a delightful culinary adventure with these Mediterranean-style Stuffed Eggplants, a dish that transforms simple ingredients into a masterpiece of taste and nutrition. Imagine tender eggplant boats filled with savory meat, melted cheese, and aromatic herbs – a perfect balance of comfort and elegance that will transport your taste buds to the sun-drenched shores of the Mediterranean.
Ingredients
For the Stuffed Eggplants
- 4 fresh eggplants | approximately 800g
- 300g ground meat (beef or mixed)
- 2 ripe tomatoes | approximately 300g
- 150g fresh mozzarella cheese
- 30g grated Parmesan cheese
- 1 large egg
- 1 clove garlic, minced
- Fresh basil leaves, chopped
- 1/2 cup breadcrumbs | 60g
- Salt to taste
- Black pepper to taste
- Extra virgin olive oil
Step-by-Step Instructions
- Prepare the Oven and Eggplants:
- Preheat the oven to 180°C (350°F).
- Wash eggplants thoroughly.
- Cut eggplants in half lengthwise.
- Carefully scoop out the inside, creating boat-like halves.
- Dice the scooped eggplant pulp into small pieces.
- Prepare the Baking Pan:
- Lightly grease a baking pan with extra virgin olive oil.
- This prevents sticking and adds flavor.
- Create the Filling:
- Heat olive oil in a large frying pan.
- Sauté minced garlic until fragrant.
- Add diced eggplant pulp, cook for 2 minutes until tender.
- Add ground meat, cook 5-7 minutes until browned.
- Incorporate diced tomatoes, salt, and black pepper.
- Cook until tomatoes soften and mixture is well combined.
- Finish the Filling:
- Remove pan from heat.
- Let mixture cool slightly.
- Mix in Parmesan cheese, egg, and chopped fresh basil.
- Ensure all ingredients are well combined.
- Stuff and Bake:
- Fill each eggplant boat with the meat mixture.
- Press gently to pack the filling.
- Top with fresh mozzarella cheese.
- Sprinkle breadcrumbs over the top.
- Drizzle with additional olive oil.
- Baking:
- Place stuffed eggplants in the prepared baking pan.
- Bake for 30-35 minutes.
- Cheese should be melted and golden.
- Breadcrumbs should be crispy and light brown.
- Serving:
- Remove from oven.
- Let rest for 5 minutes.
- Garnish with fresh basil leaves.
- Serve hot and enjoy!
Nutritional Information
- Servings: 4
- Prep Time: 25 minutes
- Cook Time: 35 minutes
- Total Time: 60 minutes
Approximate Nutrition per Serving:
- Calories: 350-400
- Protein: 25g
- Carbohydrates: 15g
- Fat: 22g
Why These Stuffed Eggplants Are a Nutritional Powerhouse
This dish is more than just a delicious meal – it’s a nutritional triumph. Eggplants are low in calories but high in fiber, antioxidants, and essential nutrients. The lean ground meat provides high-quality protein, while the fresh herbs and vegetables add vitamins and minerals.
The combination of ingredients supports heart health, aids digestion, and provides sustained energy. By using extra virgin olive oil, we’re adding healthy monounsaturated fats known for their anti-inflammatory properties. The dish is versatile, allowing for substitutions to suit various dietary needs.
Pro Tip: For a lighter version, use ground turkey or plant-based meat alternatives. To make it gluten-free, substitute breadcrumbs with almond flour or gluten-free breadcrumbs.