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)
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.