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Stuffed Eggplant (Aubergine)

A Nutritious and Delicious Delight

Stuffed eggplant is a flavorful and satisfying vegetarian dish that showcases the versatility of the humble eggplant (aubergine). This recipe features tender eggplant halves that are filled with nourishing and savoury stuffing.

The key ingredients in the stuffing include:

  • Cooked brown rice: Providing complex carbohydrates, fibre, and B vitamins
  • Diced onion and garlic: Adding aromatic flavour and anti-inflammatory compounds
  • Fresh tomatoes: Rich in lycopene, an antioxidant that may help reduce the risk of certain cancers
  • Tomato paste: Concentrated in nutrients like vitamin C and potassium
  • Herbs and spices: Providing a delightful blend of flavours, as well as additional antioxidants
  • Balsamic vinegar and soy sauce: Adding depth of flavour and a touch of umami
  • Maple syrup: Offering a natural sweetness to balance the other savoury elements
  • Wholemeal breadcrumbs: Contributing texture and fibre
  • Nutritional yeast: Providing a cheese-like flavour and a boost of B vitamins, including vitamin B12

When baked, the eggplant becomes tender and creamy, while the stuffing develops a delightful, slightly crispy top. This dish is not only delicious but also packed with health benefits:

  • Eggplant is an excellent source of fibre, vitamins, and minerals, including folate, potassium, and manganese. It also contains antioxidants that may help protect against certain types of cancer and heart disease.
  • The brown rice in the stuffing provides complex carbohydrates, which are slowly digested and help maintain stable blood sugar levels.
  • The vegetables, herbs, and spices in the stuffing offer a wide range of phytochemicals, antioxidants, and anti-inflammatory compounds that support overall health.
  • The use of whole-grain breadcrumbs and nutritional yeast adds additional fibre, protein, and essential nutrients to the dish.

Stuffed eggplant is a well-rounded, nutrient-dense meal that can be enjoyed as a main course or a side dish. Its delicious flavour and impressive health benefits make it a wonderful addition to any plant-based or Mediterranean-inspired menu.

Stuffed Eggplant (Aubergine)

Catherine BarclayCatherine Barclay
A plant-based stuffed eggplant (aubergine) is a hearty and flavorful dish featuring roasted eggplant halves filled with a savoury mixture of vegetables, grains (like quinoa or rice), herbs, and spices.
It's a versatile and nutritious meal perfect for a variety of dietary needs.
Course Main Course
Cuisine American
Servings 4 servings

Ingredients
  

  • 2 large eggplants or 3-4 small – sliced lengthways
  • 1 cup cooked brown rice
  • 1 large brown onion diced
  • 2 cloves garlic minced
  • 2 tomatoes diced
  • 1 tbsp tomato paste
  • 1 tsp mixed herbs
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 1 tbsp balsamic vinegar
  • 1 tbsp low-salt soy sauce
  • ½ tbsp maple syrup
  • couple of drops tabasco sauce
  • ¾ cup wholemeal breadcrumbs
  • ¼ cup nutritional yeast

Instructions
 

  • Preheat oven to 180 ℃ (375 ℉).
  • On a lined baking tray, bake the sliced eggplants for 15-20 minutes to soften the flesh.
  • Allow to cool, then scoop out ⅔ of the flesh. Move the flesh to a food processer and pulse blend to combine.
  • In a frying pan, fry in a little water or stock the onion and garlic until the onion is translucent, set aside to cool slightly.
  • Add all other ingredients to the frying pan, excluding the crumb and nutritional yeast. Allow to cook through and the tomatoes to break down and mix through.
  • Scoop the mix into the eggplants evenly, then sprinkle over the crumb and nutritional yeast. Return the eggplant to the oven and heat through for 20 minutes.
  • Serve with potato and a bucket load of greens.
Keyword eggplant, plant-based, vegan, wfpb
Tried this recipe?Let us know how it was!
Catherine Barclay
Catherine Barclay
Normally you might find me behind the coding of our sites but over the years I have become much more concerned about what has been happening in the kitchen as well - families do that for all of us don't they? Background experience is in Account Management and Web Development but as my passion has grown for WFPB so has my desire to speak out.
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