Stuffed Eggplant – Italian style

eggplant 1Want to eat healthy Mediterranean style? Try this tasty stuffed eggplant dish. Wholesome ingredients, with a little bit of olive oil pack in lots of nutrients with a very high source of fibre to boot. If you took the pledge to make veggies #HalfYourPlate – this dish is for you.

Prep: 10 mins    Cook: 40 mins     Easy           Serves 4

INGREDIENTS

  • 2 eggplants
  • 1 large onion finely chopped
  • 3 garlic cloves, finely chopped
  • 15 cherry tomatoes, halved
  • 1/3 cup pitted black or green olives, chopped
  • 1 cup of spinach leaves chopped
  • handful basil leaves, chopped
  • 1 cup mozzarella cheese, shredded
  • 2 tbsp olive oil (divided)
  • Ground black pepper to taste

METHOD (see pictures below)

  1. Heat oven to 450 F
  2. Slice the eggplant in half lengthwise, leaving the stem intact. Use a small knife, cut a border inside each aubergine about 1 inch (2 cm). Using a teaspoon, scoop out the eggplant flesh, so that you have 4 shells. Brush these with a little of the olive oil, place on a baking sheet. Cover with foil and bake for about 25 mins.
    eggplant 2
  3. Chop the eggplant flesh you scooped out and place to one side. Chop onion and other veggies.
  4. Add the remaining (1 tbsp.) olive oil to a non-stick pot. Cook the onion and cook until soft. Add the chopped eggplant flesh and cook through. Add in the chopped garlic and halved cherry tomatoes and cook for 3 mins more. Stir in olives, basil and seasoning.
    eggplant 3
  5. When the eggplant shells are tender, remove from the oven and reduce heat to 400F. Pile stuffing into shells and sprinkle with shredded cheese
    .eggplant 4
  6. Bake for 5-10 min until the cheese is gooey and melted
    eggplant 5

Enjoy – #HalfYourPlate is veggies!

eggplant 6

Nutrient Analysis per serving
Calories: 250; Total fat: 15 g; Carbohydrates: 22g; Sugar: 9 g; Fibre 10 g; Sodium: 390 mg; Protein: 11 g

Very high source of fibre  Canada’s Food Guide Servings:  Vegetables  6.5, Milk and Alternatives 0.6

Adapted by Lucia Weiler RD, from bbcgoodfood.com

 

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