This Mediterranean stuffed eggplant recipe is a delightful dish that brings together the rich flavors of the Mediterranean. The combination of tender eggplant, savory beef mince, tangy feta, and crunchy pine nuts creates a perfect harmony of taste and texture. It's a wholesome and satisfying meal that's perfect for dinner or lunch. The recipe is simple to follow and results in a dish that's both comforting and impressive.
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Ingredients
large eggplants2
lean beef mince500g
diced tomatoes1can
onion, finely chopped1
garlic, minced2clove
feta, crumbled100g
fresh parsley, chopped2tbsp
fresh mint, chopped1tbsp
pine nuts, toasted2tbsp
olive oil2tbsp
salt and pepper to taste
Nutrition (per serving)
Calories
383.8kcal (19.19%)
Protein
30.4g (60.76%)
Carbs
8.3g (3.02%)
Sugars
2.9g (5.84%)
Healthy Fat
14.7g
Unhealthy Fat
8.7g
% Daily Value based on a 2000 calorie diet
How to make Mediterranean Stuffed Eggplant
- Step 1
Preheat oven to 180°C (350°F).
- Step 2
Cut eggplants in half lengthwise and scoop out the flesh, leaving a 1cm border.
- Step 3
Chop the scooped-out eggplant flesh and set aside.
- Step 4
Heat olive oil in a pan and sauté the onion and garlic until soft.
- Step 5
Add the beef mince to the pan and cook until browned.
- Step 6
Stir in the chopped eggplant flesh, diced tomatoes, and herbs. Simmer for 10 minutes.
- Step 7
Remove the pan from heat and stir in the crumbled feta and toasted pine nuts.
- Step 8
Fill the eggplant halves with the mixture and place them in a baking dish.
- Step 9
Bake in the preheated oven for 30-35 minutes until the eggplant is tender.
Nutrition (per serving)
Nutrition (per serving)
Calories
383.8kcal (19.19%)
Protein
30.4g (60.76%)
Carbs
8.3g (3.02%)
Sugars
2.9g (5.84%)
Healthy Fat
14.7g
Unhealthy Fat
8.7g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
For a vegetarian version, you can replace the beef mince with cooked lentils or chickpeas.
Toast the pine nuts in a dry pan over medium heat for a few minutes to enhance their flavor.
You can prepare the filling ahead of time and store it in the refrigerator until ready to use.
FAQS
Can I use a different type of meat?
Yes, you can substitute the beef mince with ground turkey, chicken, or lamb for a different flavor.
Can I make this dish vegetarian?
Absolutely! Replace the beef mince with cooked lentils, chickpeas, or a plant-based meat alternative.
Can I freeze the stuffed eggplants?
Yes, you can freeze the stuffed eggplants after baking. Allow them to cool completely, then wrap them tightly and store in the freezer for up to 3 months.
What can I serve with stuffed eggplants?
You can serve them with a side of couscous, quinoa, or a fresh green salad for a complete meal.
Can I use dried herbs instead of fresh ones?
Yes, you can use dried parsley and mint if fresh herbs are not available. Use about one-third of the amount specified for fresh herbs.
Missy Robinson
(@missyrobinson)
Missy Robinson | Mental Health & Weight-Loss Mentor, Travel & Lifestyle Influencer in training. High-protein, low-carb meals that fuel transformation.
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