This Vegan Stuffed Eggplant is a delicious and healthy Mediterranean-inspired dish, featuring roasted eggplant halves filled with a savory tomato-based stuffing. đđż With flavors of balsamic vinegar, pine nuts, and olives, this dish is a gluten-free and dairy-free delight. Ready in just 30 minutes, itâs the perfect meal for vegans and non-vegans alike looking for a nutritious and satisfying meal.
Full Recipe:
Ingredients
- 2 small to medium eggplants, sliced in half lengthwise
- 2 tbsp olive oil
- 2 cups cherry tomatoes
- 4 tbsp tomato sauce
- 2 tbsp balsamic vinegar
- 1 tsp salt
- ½ tsp pepper
- Âź cup pine nuts
- Âź cup olives, sliced
- Âź cup vegan parmesan
- Fresh basil, for garnish
Directions
- Preheat the oven to 350°F (175°C).
- Prepare the eggplants: Cut diagonal lines across the flesh of each eggplant half, being careful not to cut through the skin.
- Roast the eggplants: Drizzle with olive oil and roast for 15 minutes until golden brown.
- Make the stuffing: While the eggplants roast, heat a saucepan over medium heat and cook the cherry tomatoes until they soften and burst.
- Scoop out the eggplant flesh carefully without damaging the skin. Set the skins aside.
- Add the eggplant flesh to the tomatoes and cook for a few minutes.
- Stir in the tomato sauce, balsamic vinegar, salt, pepper, pine nuts, and olives, mixing well to combine.
- Fill the eggplant boats with the prepared stuffing mixture.
- Top with grated vegan parmesan, fresh basil, and a drizzle of balsamic vinegar.
- Serve warm and enjoy!
Nutrients
- Calories: 253 kcal
- Total Fat: 16g
- Saturated Fat: 3g
- Cholesterol: 5mg
- Sodium: 837mg
- Carbohydrates: 27g
- Fiber: 7g
- Sugar: 11g
- Protein: 6g
This Vegan Stuffed Eggplant is light, nutritious, and bursting with Mediterranean flavors. The sweet roasted eggplant pairs beautifully with the umami-rich tomato stuffing, while the pine nuts and olives add the perfect texture. A quick and easy plant-based meal thatâs sure to impress!
The Mediterranean Influence
Mediterranean cuisine is known for its use of fresh, wholesome ingredients that come together to create bold and vibrant flavors. This Vegan Stuffed Eggplant recipe captures the essence of Mediterranean cooking with its inclusion of tomatoes, olives, pine nuts, and balsamic vinegar, all of which are staples in the region. The tomatoes provide a naturally sweet base, while the olives contribute a salty, briny contrast that enhances the richness of the eggplant. Pine nuts add a delightful crunch and buttery flavor, complementing the smooth, roasted eggplant perfectly.
The use of balsamic vinegar in the stuffing elevates the dish with its tangy, slightly sweet profile, balancing out the savory and rich components. Together, these ingredients create a harmony of flavors that make this stuffed eggplant a truly satisfying meal. Itâs a wonderful option for those looking to experience the vibrant tastes of the Mediterranean in a simple, plant-based dish.
Nutritional Benefits
One of the standout features of Vegan Stuffed Eggplant is its impressive nutritional profile. Eggplant itself is low in calories but rich in fiber, making it a great choice for those seeking a light but filling meal. The addition of tomatoes provides a good source of vitamin C and antioxidants, which are crucial for immune function and skin health. The pine nuts offer healthy fats, protein, and magnesium, contributing to heart health and overall wellness.
Moreover, the use of vegan parmesan provides a dairy-free alternative that adds richness and flavor without compromising on taste or texture. This dish is also naturally gluten-free, making it suitable for those with gluten sensitivities or following a gluten-free diet.
In addition to the healthy fats from pine nuts and the rich fiber from eggplant, this dish also contains a moderate amount of protein, making it a satisfying meal on its own. The combination of high fiber and healthy fats helps to keep you full longer, making it an excellent choice for a nutritious lunch or dinner.
A Quick and Easy Meal
While many Mediterranean-inspired dishes can take hours to prepare, Vegan Stuffed Eggplant stands out for its quick cooking time. The entire dish can be made in about 30 minutes, making it a fantastic option for busy weeknights when you want a wholesome, homemade meal without spending too much time in the kitchen.
The process begins with roasting the eggplant halves, which only takes 15 minutes in the oven. While the eggplants are roasting, you can prepare the stuffing, which involves cooking the tomatoes until they burst, then mixing in the roasted eggplant flesh along with the balsamic vinegar, pine nuts, and olives. Once the stuffing is ready, simply fill the eggplant boats and top with vegan parmesan before giving them a final bake to bring everything together. The result is a dish thatâs not only delicious but also beautifully presented.
A Versatile Dish
Vegan Stuffed Eggplant is also highly versatile and can be customized to suit your taste preferences. If you enjoy a bit of spice, you can easily add some chili flakes or fresh herbs like oregano or rosemary to the stuffing. For a more savory flavor, consider adding capers or a few extra olives. If youâre craving a heartier meal, you could add cooked quinoa or rice to the stuffing, which will provide additional protein and texture.
Additionally, while this recipe calls for vegan parmesan, it can be omitted or replaced with a different plant-based cheese alternative if desired. You could also top the dish with toasted breadcrumbs for an added crunch. This adaptability makes it easy to tailor the dish to your dietary needs or flavor preferences.
Perfect for Meal Prep
If youâre someone who likes to meal prep for the week ahead, Vegan Stuffed Eggplant is a great option. The dish stores well in the refrigerator for several days, and the flavors continue to develop as it sits. You can prepare the stuffed eggplants ahead of time and simply bake them when youâre ready to serve. This makes it a great choice for busy work weeks or when you want to have a delicious, ready-to-eat meal available at any time.
If you have leftovers, you can store them in an airtight container and reheat them in the oven or microwave. This dish also freezes well, so if you want to make a big batch and save some for later, simply store the stuffed eggplants in freezer-safe containers. When youâre ready to eat them, just bake them from frozen, and theyâll taste as fresh as when they were first made.
A Beautiful and Satisfying Meal
Not only is Vegan Stuffed Eggplant a delight for the taste buds, but itâs also a visually stunning dish. The rich, golden-brown roasted eggplant halves are filled with a vibrant, colorful stuffing of tomatoes, olives, and pine nuts, and topped with a sprinkle of vegan parmesan. The fresh basil garnish adds a pop of green and an extra layer of aromatic flavor. Whether youâre serving it for a family dinner, a holiday gathering, or as part of a larger spread, this dish will impress your guests both with its taste and its beautiful presentation.
Conclusion: A Healthy, Flavorful, and Easy Meal
In conclusion, Vegan Stuffed Eggplant is a must-try for anyone looking for a healthy, flavorful, and quick meal. Packed with Mediterranean flavors and made with fresh, wholesome ingredients, itâs a dish that is both nourishing and satisfying. The roasted eggplant serves as a perfect base for the savory tomato stuffing, while the pine nuts and olives add texture and depth. Whether youâre following a vegan diet or simply seeking a light, nutritious meal, this dish is sure to become a staple in your kitchen.
The versatility of Vegan Stuffed Eggplant makes it an excellent choice for a variety of occasions, from weeknight dinners to special gatherings. Itâs easy to make, customizable to your tastes, and can be prepared in advance for convenience. With its bold Mediterranean flavors, healthy ingredients, and quick preparation time, Vegan Stuffed Eggplant is the perfect addition to your recipe repertoire.