Stuffed Eggplant
A protein-packed, budget-friendly meal featuring roasted eggplant filled with a savory mixture of lentils, walnuts, and tomatoes, perfect for family gatherings.
Ingredients
Eggplant Preparation
- 2 medium medium eggplants The star of the dish, providing fiber and nutrients.
Filling Mixture
- 1.5 tablespoons extra virgin olive oil For sautéing, providing healthy fats.
- 1 medium onion, chopped Adds sweetness and flavor base.
- 3 cloves garlic, pressed Enhances flavor and aroma.
- 1 can (15 ounces) lentils A protein-packed, convenient filling.
- 0.5 cup walnuts, finely chopped Adds crunch and healthy fats; substitute with sunflower seeds for nut allergies.
- 1 can (15 ounces) crushed tomatoes Brings moisture and acidity to the mix.
- 2 tablespoons balsamic vinegar For a touch of sweetness and depth.
- 1 teaspoon dried oregano Enhances flavor; substitute with Italian seasoning.
- 1 teaspoon salt Balances all the flavors.
- 0.125 teaspoon black pepper Adds a hint of spice.
- 0.5 cup parmesan cheese, grated A melty topping that adds richness; for a dairy-free option, try nutritional yeast.
Instructions
Preparation
- Cut the eggplants in half lengthwise. Score their flesh with a paring knife and scoop out the carved flesh with a spoon. Chop the eggplant flesh and set aside.
- Preheat your oven to 400°F (200°C).
Cooking
- Heat 1½ tablespoons of extra virgin olive oil in a large skillet over medium heat. Add the chopped onion and sauté for about 3 minutes until translucent.
- Incorporate the pressed garlic and chopped eggplant pulp. Cook for an additional 5 minutes, stirring often.
- Add the drained lentils, finely chopped walnuts, crushed tomatoes, balsamic vinegar, oregano, salt, and black pepper into the skillet. Stir well to combine.
- Allow the filling to simmer for about 10 minutes on medium heat, stirring occasionally until the mixture becomes quite compact.
- Turn off the heat and stir in the grated parmesan cheese. Taste and adjust seasoning as needed.
Assembly and Baking
- Season each eggplant half with a pinch of salt and pepper. Fill each shell generously with the lentil mixture, pressing it down firmly.
- Arrange the stuffed eggplants on a baking tray and bake for 20 to 30 minutes or until the eggplant skins are fork-tender. Add extra parmesan on top shortly before they’re finished for a melted, golden crust.
Notes
For meal prep, you can prepare the filling the day before and stuff the eggplants right before baking. To make it vegan, omit the parmesan cheese or use a plant-based alternative. Feel free to add additional vegetables like diced bell peppers or spinach to the filling.