This Mediterranean-inspired dish is rich in flavor, fiber, and plant-based protein. It’s simple to prepare, deeply nourishing, and perfect for anyone looking to eat clean, satisfying meals without processed ingredients.
Preparation Time
- Prep time: 15 minutes
- Cook time: 35 minutes
- Total time: 50 minutes
- Servings: 2 main portions (or 4 side servings)
Ingredients
- 2 medium eggplants
- 1 cup cooked lentils (or substitute with quinoa or chickpeas)
- 1 large tomato, diced
- 1/2 red bell pepper, chopped
- 1/2 red onion, chopped
- 1 garlic clove, minced
- 1 tablespoon extra virgin olive oil
- 1 teaspoon ground cumin
- 1 teaspoon sweet paprika
- Sea salt and black pepper to taste
- Fresh parsley or basil for garnish
- Optional: 1 tablespoon nutritional yeast or a sprinkle of low-fat cheese
Instructions
- Preheat oven to 200°C (392°F).
- Slice eggplants in half lengthwise and scoop out the flesh, leaving a 1 cm border.
- Place the eggplant shells on a baking tray, drizzle with olive oil and a pinch of salt. Roast for 20 minutes.
- While they roast, prepare the filling:
- Sauté the onion, garlic, bell pepper, and chopped eggplant flesh in olive oil for 5 minutes.
- Add tomato, lentils, cumin, paprika, salt, and pepper. Cook for 10 minutes on medium heat.
- Fill the roasted eggplant halves with the mixture.
- Top with nutritional yeast or cheese if desired. Return to oven for 10 more minutes.
- Serve hot, garnished with fresh herbs.
Nutritional Information (Approximate per Serving – 2 halves)
| Nutrient | Amount |
|---|---|
| Calories | 280 kcal |
| Protein | 12 g |
| Healthy Fats | 8 g |
| Carbohydrates | 35 g |
| Dietary Fiber | 13 g |
| Natural Sugars | 7 g |
| Sodium (natural) | < 250 mg |
| Cholesterol | 0 mg |
Values may vary slightly based on specific ingredients.
Key Health Benefits
Brain Protection
Eggplants contain nasunin, a powerful antioxidant found in the skin that helps protect brain cells from oxidative stress.
Reference: PubMed – Nasunin and Brain Health
Digestive Support
Lentils and eggplants are both high in dietary fiber, supporting regular digestion and healthy gut microbiota.
Reference: Slavin JL. Nutrients, 2013 – Fiber and Prebiotics: Mechanisms and Health Benefits
Blood Sugar & Cholesterol Control
Legumes like lentils improve blood glucose regulation and help reduce LDL cholesterol.
Source: Harvard School of Public Health – The Nutrition Source: Legumes
Cardiovascular Protection
Extra virgin olive oil is rich in monounsaturated fats that support heart health and reduce inflammation.
Reference: Estruch et al., NEJM, 2018 – Mediterranean Diet and Cardiovascular Risk
Cooking Tips
- Meal prep friendly: These stuffed eggplants store well in the refrigerator for up to 3 days and freeze nicely without toppings.
- Vegan version: Use nutritional yeast or tahini instead of cheese.
- Protein boost: Add chopped walnuts, tofu, or tempeh to the filling.
- Flavor enhancer: Use fresh herbs like oregano, thyme, or rosemary instead of excess salt.
References
- Slavin JL. (2013). Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/ - Estruch R, et al. (2018). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. NEJM.
- USDA FoodData Central – Nutritional profile of eggplant.
https://fdc.nal.usda.gov/ - Harvard T.H. Chan School of Public Health – The Nutrition Source: Legumes
https://www.hsph.harvard.edu/nutritionsource/legumes/
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