Stuffed eggplant is a versatile, tasty and nutritious dish that can be prepared in many different ways. Whether as a starter, main course or even as a light dinner option, this recipe is an excellent choice for those looking for a balanced diet.
The preparation method, the necessary ingredients and tips to make your stuffed eggplant even more special. In addition, we have included a nutritional table so that you can understand the benefits of this dish.
Ingredients for Stuffed Eggplant
To prepare a delicious stuffed eggplant, you will need the following ingredients:
- 2 medium eggplants
- 200g ground beef (or protein of your choice, such as chicken or tofu)
- 1 medium onion, chopped
- 2 cloves of minced garlic
- 1 large tomato, chopped
- 1 small bell pepper, chopped
- 1 cup grated mozzarella cheese
- 2 tablespoons olive oil
- 1 teaspoon oregano
- 1 teaspoon basil
- Salt and pepper to taste
- Parsley and chives for garnish
These ingredients are enough to serve two generous portions. If you want to increase the quantity, simply adjust the proportions.
How to Prepare Stuffed Eggplant
Now that we have separated the ingredients, let's go step by step to prepare this incredible recipe:
- Preparing the eggplants: Wash the eggplants well and cut them in half lengthwise. Using a spoon, remove part of the pulp, leaving a border of approximately 1 cm. Set the pulp aside.
- Cooking the eggplants: In a pot of boiling water, add a little salt and cook the eggplant halves for about 10 minutes. This will help soften the eggplant and reduce the bitter taste. After cooking, drain the water and set aside.
- Preparing the filling: In a frying pan, heat the olive oil and sauté the onion and garlic until golden. Add the ground beef (or your chosen protein) and cook until well browned. Add the tomato, bell pepper and reserved eggplant pulp. Season with oregano, basil, salt and pepper. Cook for another 5 minutes, stirring occasionally.
- Assembling the stuffed eggplant: Preheat the oven to 180°C. Place the eggplant halves on a baking sheet and fill them with the prepared mixture. Top with grated mozzarella cheese.
- Gratinating in the oven: Place the baking tray in the oven for approximately 20 minutes, or until the cheese is melted and lightly golden.
- Finalization: Remove from the oven and garnish with chopped parsley and chives. Serve hot.
Stuffed Eggplant Nutrition Facts
To better understand the benefits of this recipe, check out the approximate nutritional table per serving:
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 250 kcal |
| Carbohydrates | 15 g |
| Proteins | 18 g |
| Fats | 12 g |
| Fibers | 6 g |
| Vitamin C | 20% from IDR* |
| Calcium | 15% from IDR* |
*RDI: Recommended Daily Intake
This table shows that stuffed eggplant is a balanced option, with good levels of protein, fiber and vitamins.
Tips for Perfecting the Recipe
- Healthy Substitutions: For a vegan version, replace the ground beef with tofu or chickpeas.
- Extra seasonings: Try adding curry, paprika or cumin to give the dish a different touch.
- Side dishes: Serve the stuffed eggplant with brown rice, quinoa or a fresh salad.
- Storage: If you have any leftovers, store in the refrigerator for up to 2 days and heat before serving.
Conclusion
Stuffed eggplant is a practical, tasty recipe full of possibilities. With simple ingredients and an easy way to prepare, it becomes a great option for everyday or special occasions. In addition, it is a dish rich in nutrients, which can be adapted according to your preferences and dietary needs.
